Savannah Rock N Roll Taper Week

Taper means REST. This is the toughest week of your training. You’ve earned this week. Also, You will not gain anything this week. Preparation for the Savannah Rock N Roll marathon is over. All the work is done. It’s too late.

If you’re serious about performing at your best you will only complete the following listed workouts. If you merely want to train thru this week and use the half marathon as a workout that’s your call.

Please acknowledge that to do your best you will follow the exact schedule below. If at any point you feel fatigued or tired at all LEAVE the gym. REST is the key word of this week. Hydration and nutrition is important.

Tuesday 11.04.14 

DO NOT COMPLETE the CTF conditioning.

MOB: Hips. Hamstrings. Ankles.

WU: W/CTF Class or 10minutes of dynamic mobility.

S: Back Squats

5 x 3 @ 70% of 1 Rep Max *Weight should be light, speed!

C: 8 x 200m @ 80% Intensity R :60 between

*If you normally run 200m repeats at 40sec run 6-8 seconds slower per repeat

LI: 200m repeats until pace or form deteriorates

PWMOB: 20minutes post workout or at home focused on hamstrings, hips, tspine and ankles.

Wednesday 11.05.14 

Complete 10minutes ONLY of the CTF conditioning or …

MOB: Shoulders. Hips. Hamstrings.

WU: 400m Run

C: 3 RFT of:

400m Run

21 AKB Swings 53/35

10 Burpees

LI: Weight of Choice. Squat Thrusts okay.

PWMOB: 20minutes post workout or at home focused on hamstrings, hips, tspine and ankles. Attend CTF yoga class.

Thursday 11.06.14 

MOB: Hips. Hamstrings. Ankles. Calves.

WU: 400m Run

SKILLS:

Back to wall 3 x 10 with run off the wall

Single leg pulls 6-5-4 pulls per leg with 50m run out

Carioca 3x to 80% intensity

Run: 10minutes @ 70% easy effort then Tabata 8 x :20 W / :10 R @ race pace effort

Purpose: Maintenance CR Endurance. Keep nerves at rest.

PWMOB: 20minutes post workout or at home focused on hamstrings, hips, tspine and ankles.

Friday 11.07.14

REST DAY. HYDRATE.

30-45min of Mobility focused on all your hot spots is recommended.

GET EXCITED FOR SATURDAY!!

 

Leave a Reply

Your email address will not be published. Required fields are marked *