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Avoid Taper-Week Traps

Last-minute Cramming

Don’t try to make up for missed mileage or unsatisfactory workouts. It’s too late and you could end up feeling less-than-fresh on the starting line. Instead, adjust your time goal to match the training you did get in.

 

Overtapering

Reduce mileage, but not intensity. To keep your muscle memory sharp, do one workout at 10K pace in weeks one and two of a three-week taper. Just keep it short. (If you maxed out at 6 x 1K at 10K pace, knock it down to 3 or 4.)

 

Undereating

Your appetite may have dropped with your mileage, but you need carbohydrates to fill your muscle glycogen stores for the big day. Starting 72 hours from race time, make 70 to 80 per cent of what you eat carbohydrates.

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