Favorite Workout: Embrace the Taper Season
by GRP runner Jess Sheriff
As the countdown to a big race approaches, runners are familiar with the excitement, anticipation, and inevitable nervousness that accompanies taper season. The taper period is a crucial phase in a runner's training cycle, and it is important to take it just as seriously as any other phase! While some athletes, myself included, may feel anxious about tapering, understanding its significance and embracing the process is essential for achieving peak performance on race day.
The Purpose of Taper Season
Taper season is the final stage of training before a significant race. The primary goal of tapering is to allow the body to recover from the accumulated stress of weeks of rigorous training while maintaining peak fitness. During the taper period, the body repairs damaged muscle fibers, replenishes glycogen stores, and reduces overall fatigue. Additionally, tapering helps prevent overtraining, injuries, and burnout, ensuring that runners are in optimal condition for race day.
Tapering for most athletes can start as early as three weeks prior to a goal race or as late as the week before, depending on the race's distance, intensity, as well as your individual training history and fitness level. Typically, for longer distances like the marathon and half marathon, one should begin tapering about two or three weeks before their goal race, while for shorter distances like 10ks and 5ks, tapering should start about a week or two before the event.
Tips for a Successful Taper
Gradual Reduction in Mileage: As the taper season begins, gradually decrease your weekly mileage. Aim to cut your overall distance by about 20-25% each week leading up to the race. This reduction should be balanced with maintaining the intensity of workouts, such as speed work and tempo runs, to keep your body sharp.
Focus on Recovery: During the taper period, prioritize recovery strategies. Pay attention to getting enough sleep, proper nutrition, and staying hydrated. Adequate rest and nourishment will aid in muscle repair and overall readiness.
Maintain Intensity: While the overall mileage decreases, it's crucial to maintain the intensity of your workouts. Continue with some high-intensity training sessions, but make sure they are shorter and less frequent compared to your regular training schedule.
Visualization and Mental Training: Taper season is an ideal time to practice visualization and mental preparation techniques. Visualize yourself crossing the finish line strong and confident. Positive affirmations and mental rehearsals can enhance your mental resilience on race day.
The Workout
With all that in mind, here are a few suggestions for a great final taper workout!
Warm-up: 5-10 minutes of easy jogging to get your muscles warm and ready for the workout.
Workout: Choose one of the following:
6 x 400 meters at goal race pace with 200-meter easy jog rest in-between.
5 x 1 minute on/minute off. The “ons” at goal race pace and the “offs” easy jog. Followed by 5 x 30 seconds on/30 seconds off at slightly faster.
15-minute progression run. Up your effort or pace every 5 minutes, based on perceived effort, heart rate or pace - up to you in this very adaptable workout.
Cool-down: 5-10 minutes of easy jogging to bring your heart rate down.
Remember, taper workouts should be tailored to your fitness level and race distance. The goal is to maintain fitness and fine-tune your body for the big race while allowing ample time for recovery. Always listen to your body, and if you feel any signs of fatigue or discomfort, don't hesitate to adjust the workout, or take an extra day of rest!
The Psychological Challenge
Arguably the greater task of embracing the taper season is the psychological challenge. After months of intense training, the sudden reduction in physical activity might lead to restlessness and feelings of doubt. Runners may worry about losing their hard-earned fitness during this phase. However, it's essential to trust the process and recognize that tapering is a well-established practice backed by sports science.
Tips for Mental Preparation during Taper Season
Trust Your Training: Remind yourself of the hard work and dedication you've put into your training. Trust that your body has adapted and is ready to perform on race day.
Keep Busy: Use the extra time and energy during taper season to engage in other activities that interest you. Spend time with loved ones, pursue hobbies, or read inspiring books. Distracting yourself from race-related anxieties can be beneficial.
Focus on the Positive: Rather than dwelling on potential negative outcomes, focus on the positive aspects of the upcoming race. Visualize yourself succeeding, achieving your goals, and feeling elated at the finish line.
Control the Controllables: Acknowledge that certain aspects of the race day are beyond your control. Instead, focus on the elements you can control, such as your mindset, pacing, and race strategy.
Taper season is a vital and strategic part of training for a big race. Embrace this phase with confidence and appreciation for the opportunity it provides to optimize your performance! Trust in your training and look forward to the fruits of your labor on race day. By adopting a positive mindset and following some of these practices, you can ensure that you step up to the starting line feeling fresh, rejuvenated, and ready to conquer the challenge ahead. Good luck and happy racing!