Tapering is the term used to describe the reduction in training volume prior to competition. The taper is used to freshen the mind and body and get you into peak condition for your coming event.

The length of your taper depends on the length of the event you are training for. Generally the longer your race, the longer your taper should be. For the Nike+ Human Race 10k, it is advisable that you begin your taper 7 – 10 days before the race.

When tapering, you should reduce your training volume by up to 80% and your training frequency by 20%. It is important to keep your intensity high, as you want to simulate race day intensities as closely as possible. Running intervals at a high intensity after a slow warm up jog and prior to a slow cool down jog is the best way to do this without over doing it and becoming tired.

Tapering is an individual process and needs to be practiced and perfected over time. It can be difficult to get it right at the first time, so feel free to speak to an experienced runner, coach or exercise consultant for more information and guidance.
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Article by:
Racers’ Toolbox www.racers-toolbox.com