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Peak & Taper Sample Week

Adam Hodges | November 28, 2022

Guide to Creating Your Training Plan Schedule Your Training Weeks Peak & Taper Sample Week

As noted earlier, tapering is highly specific to the individual. You will need to find what works for you based on your experience. But there are some general guidelines to follow during your tapering phase.

When planning your workouts, reduce your overall training volume with these steps:

  • 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 training phase, you also should focus on getting adequate — and even extra — sleep. Be sure to eat well and stay hydrated.

Here is a sample taper week based on the previous lesson’s training plan demo:

Sample Training Week

The training week reduces volume to just over 3 hours, while providing two rest days. It includes some LT cruise intervals to keep the runner sharp, but the number of intervals are reduced from what the runner would normally do. The endurance long run is also shortened.

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About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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