Rest & hone to a peak: You can peak for a series of races. David Holt uses "Running Dialogue" samples to show you how to rest up.

Copyright David Holt 1998. Other authors are reluctant to allow their material to be used. Any part of this training material can be quoted, but please acknowledge the source...Running Dialogue, by David Holt, and contact information.

See bottom of this page for the links to the other training elements: mileage, hills, weights, anaerobic threshold running, and VO2 max training.

Racing to a peak...tapering...by David Holt

Here are two ways to approach your speedwork in the peaking phase.

“How you organize your speedwork is just as important. As your
mileage decreases, the length of the reps should decrease. By impli¬
cation, the race pace you train at will decrease--Speed increases. The
last four sessions, done at two to four day intervals according to the
schedule you’ve been used to, might be: 
·	miles, 1,000s, 600s, and 300s. 
·	The pace will probably be 15 k, 5 k, 2 mile and one mile. 
·	The total amount of your reps for these sessions might be 5, 4, 3
and 2 miles.
	“Another approach is the opposite.”
	“The opposite again,” I was smiling, “how does that work?”
	“It depends on which factor we change.”
	“I suspect we decrease the mileage,” I said.
	“Yes, we do. But we run long reps at fast pace early... then
drop to short reps at slower pace. The last four speed sessions could
be:
·	3 x one mile at 2 mile pace
·	4 x 1,000 meters at 5 k pace
·	5 x 600 meters at 10 k pace
·	6 x 400 at 15 k pace
“This scheme would discourage you from burning yourself out just
before a race. All runners have an innate natural speed after all; though
the last two sessions are slower than 5 k pace, the legs will still be
capable, indeed, well rested to race a 5,000 meters. You will be fresh
because you sauntered through the last two sessions. 
	“Note the amount of fast running comes down from three miles
to only one-and-a-half at the end. Because you are running slower, you
could do three miles at each pace, and it would still qualify as resting
up. For psychological reasons, and to bring in those fast twitch muscle
fibers, I recommend you finish the sessions with four 100s at mile pace.


Speed sessions for 10K and Marathon racing

The golden rule is, don't attempt to run faster in the last few days than you have been used to running. Practice relaxed running.

Resting to your peak...non-speedwork

	“You can reduce your mileage by 15 to 20 percent for three to
four weeks, finishing with about 40 percent of your regular miles. For
example, weeks of 65, 55 and 40 for an 80 mile weeker. 
	“You can simply take a mile off each of your runs until you get
down to say four miles for the last three days pre-race. If you average
seven miles a day, you would need to commence the taper 6 days
pre-race. A better taper would be achieved by coming down a mile
every two or three days. Remember: the body takes time to make use
of the rest; just like it took time to adapt to the training.”

It takes 14-21 days for your body to reap the full rewards of a training increase...it can take just as long to benefit from resting up. Peaking begins with advance planning.

	The person who averages ten miles a
day could do eight miles for three days; then six for three days and four
on the last three days prerace. Added to these nine days of 
resting up you’d have to consider the long run. Reduce it by 15 to 20
percent two weeks before the race...which is the day before the first
eight miler. 
	“One week prerace would have been a six miler. Allow yourself
65-70 percent of your regular long run.
	“The last fourteen days of our seventy weeker, would be: 9, 12,
9, 8, 8, 8, 6, (60). 6, 10, 6, 6, 4, 4, 4 (40). Retain fast running on your
usual days.”

“Some people get good success with the double peak system. They rest
up while finessing their speed for a  race--run the race--then take an
additional easy week before racing again. 
	“Most of the six or seven days between races will be easy runs
of three to four miles...assuming it is half or less of what the athlete
normally does each day. The sub 30 mile a week person will not run on
these rest days.
	“Two days after the race would be a long run; do 60-75 percent
of your normal long run.
	“Four days after the race would also be three days before the
next race--”
	“So I’d do speedwork...a half session at two mile pace to blow
out the gaskets.”
	“Quaint expression. I think blowing your gaskets out would be
a bit too strenuous. Though you will be shifting, don’t do much of it.
Then race again. You can do this three or four times before going back
to base training.”
	“While there is no golden session, no magic bullet in this sport,
resting up, combined with the techniques in the first pages of this part,
should help you race faster. 



10K specialists run here for more details on your peaking sessions.
5K training schedule at 40 miles per week for moderate intensity runners

Adapted from the training advice in "Running Dialogue".


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Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)



Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


10k training: part 1: mileage and long runs in 10k training
10k training...part 4: Interval running (VO2 max)
Running Long reps and rest when peaking.
5k training and racing...the first of five pages for the 5k runner
British Athletic Federation (BAF) Senior Coach on 10k training and much more
Half marathon training 3rd element...VO2 max and peaking
Sarcomere--muscle contraction unit
David's Humorous Distance Running and Training book...table of contents page

E-MAIL ORDER TO DAVID HOLT
David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Running Dialogue">Running Dialogue at barnesandnoble.com
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)