You’ve done the training — your fitness is “in the bank” — and now it’s time to ensure you arrive at the starting line fresh and sharp. Although there is no one-size-fits-all approach to tapering, the key principles are to decrease your volume while maintaining or increasing intensity.
WHAT'S INCLUDED
• 3 weeks of structured workouts
• Guidance for adjusting frequency, volume, and number of intervals to your own starting point
This taper block is the final phase of both the Alp Fitness trail running series and ultra running series, and works equally well following any build phase of your own design.
This 3-week taper plan gives you the full block to draw from — use the final 1-2 weeks for events from 10K to 30K, or the final 2-3 weeks for marathons and ultramarathons. Use the plan as a blueprint to help you shape your own race taper. If you’re racing distances from 10K to 30K, then plan to taper for 1-2 weeks. If you’re racing marathons or ultramarathons, then plan to taper for 2-3 weeks.
As you adjust this plan to your own situation, keep these tips in mind: First decrease your training volume without changing the frequency of your workouts. Reduce training volume the most at the beginning of your taper and then gradually level off the decreases. Maintain the type and intensity of interval workouts — whether LT cruise intervals or VO2max intervals — but reduce the number of intervals. Maintain or reduce the frequency of the interval workouts.
During the taper, you also should focus on getting adequate — and even extra — sleep. Be sure to eat well and stay hydrated.
Trust in your training and good luck with your race!
ALP AI ACCESS INCLUDED
This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on how to activate your access are included with your plan.
ABOUT THE COACH
Adam Hodges is a mountain endurance athlete and coach. He holds coaching certifications in running and ultrarunning with a specialization in sports psychology from the United Endurance Sports Coaching Academy (UESCA), along with credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM). As a masters runner he won a series title in the XTERRA SoCal Trail Run Series, and his current pursuits include mountain running and Nordic skiing.
For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., mountain running, fast-packing objectives). Learn more about my training approach at alpfitness.com where you can also find articles and training guides to help you train smart.