The taper …

I did a little research this morning and decided on this schedule taper.  It is  based on a post in Running Times by Pete Pfitzinger, but it has been modified a bit by me.

Week 1: 80% volume – 45-48 miles

4/2 Weds 4 miles
4/3 Thurs 5 miles
4/4 Fri
Turnover workout 20 minutes warmup; stretch, 10-15 controlled sprints (about 100 meters) on a track; 10-12 minutes easy running
4/5 Sat 5 mile temp run or tuneup race (10 mile race pace) (8 miles total)
4/6 Sun 15 mile easy run

Week 2: 60% volume – 34-36 miles

4/7 Mon Off
4/8 Tues 5 miles easy
4/9 Weds 5 miles easy
4/10 Thurs Interval workout (6 x 800 in 3:05-3:10)
4/11 Fri 5 miles easy
4/12 Sat 5 miles easy
4/13 Sun 11 miles easy

Week 3: 33% volume – 20 miles

4/14 Mon Off
4/15 Tues 4 miles easy
4/16 Weds 10-15 minute warmup, 2 miles MP, 15 minute cooldown
4/17 Thurs 4 miles easy
4/18 Fri 4 miles easy
4/19 Sat 4 miles easy
4/20 Sun 2 miles easy

So, following the schedule, I ran 4 easy miles at 8:36 pace – HR was in the low 130s. I am still a bit stiff from yesterday’s long run, but feeling pretty good. Any thoughts on the taper?

Advertisements

0 Responses to “The taper …”



  1. Leave a Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s




April 2008
M T W T F S S
« Mar   May »
 123456
78910111213
14151617181920
21222324252627
282930  

What I am reading:

Again to Carthage, Robert L. Parker

Music I am listening to:

LCD Soundsystem, This Happens Gorillaz, Plastic Beach

%d bloggers like this: