Tilman von der Linde on Tapering Tips

Some athletes will continue training right up to race day because they are afraid that they will loose their level of fitness if they start a tapering period before a race.

Resting before a race is a tested recovery strategy that can improve your level of race readiness by as much as 5%. So if you haven’t started tapering for the Sun Run yet, it is time to do so. Typically tapering allowances for shorter distances such as a 10K takes a few days to a week.

The tapering period should follow your last longest run and basically means reducing your training load by 30 to 85% before the race. During this time your tempo runs should consist of fast paced interval runs set at a 5K pace.

The best tapering strategy is a rapid reduction in tapering before the race.

At this point you have less than a week, so consider starting with 50% for the first day, 75% for the next day and then a further reduction for the next, which also should include a visit to your Registered Massage Therapist. The last day before the race is typically a rest and stretch day.

Tilman von der Linde, RMT.

Muscles in Motion – Vancouver

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