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Track Workout - Race Week Taper (short course)

Objective: Maintain fitness while avoiding overloads, conserving for a maximum-effort race on the weekend.
When: You might do this workout up to three days before the race; not one or two days prior; on those
days, either rest or run easy up to 20 minutes with optional 20-second strides, and cool down thoroughly.

Warm Up

Perform a standard warm-up.

Main Set

6 x 400m at 5K pace for sprint or 10K pace for Olympic (do not increase distance for Olympic);
rest between repeats by walking or jogging 200m

Note: Remember not to create any undue stresses during the taper.

Cool Down15 minutes - walk at least 400m, dynamic stretching

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