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Taper for sprints?

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  • 05-08-2015 12:46pm
    #1
    JohnBee
    Registered Users Posts: 335 ✭✭


    So, having knocked 12 minutes off last years time, I am now getting greedy and want to come in below 1:20.

    I raced in June and my taper was poorly planned, and with work I had 2 gentle weeks before the race. I think I peaked too early and was off by 2 weeks.

    What are opinions here on tapering for a sprint? My plan is to keep high intensity/duration and then for the week leading into race keep intensity but reduce duration of workouts.

    Thoughts?


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    #2
    shansey
    Registered Users Posts: 385 ✭✭shansey


    There are people that say they don't taper for sprints.. I definitely do.

    For about 5-6 days before I keep roughly to my training plan but reduce the volume of each session by about 30%.

    Two days out I take the day off completely and the day before get out for a short 4-5k run with some short sprints.


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    #3
    rooneyjm
    Registered Users Posts: 595 ✭✭✭rooneyjm


    It kind of depends on what you mean by "keep intensity". Firing straight into high intensity sounds like an injury waiting to happen. I wouldnt be doing 5k flat out a few days before your sprint. More like 10min warm up (low intensity), 5x1min race pace with 1 min recovery, 5-10 min warm down(low intensity). So actually most of it is low intensity.


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    #4
    JohnBee
    Registered Users Posts: 335 ✭✭JohnBee


    rooneyjm wrote: »
    It kind of depends on what you mean by "keep intensity". Firing straight into high intensity sounds like an injury waiting to happen. I wouldnt be doing 5k flat out a few days before your sprint. More like 10min warm up (low intensity), 5x1min race pace with 1 min recovery, 5-10 min warm down(low intensity). So actually most of it is low intensity.

    Most of my run work is on trails and I use hill work as equivalent of speed work, so it is all high intensity intervals. Cycling is similar and swimming similar.

    All advice taken on board!


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