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Micro-Taper Before Benchmark Tests
MetodologíaDe la app
3-day mini-taper before any benchmark (5K test, race): drop volume, keep brief race-pace strides, eat carbs aggressively.
Fases:Todas las fases
Por qué
Supercompensation: fatigue dissipates while fitness holds. Glycogen tanks fully refilled. Neuromuscular pathways stay primed via brief strides.
Pasos
- T-3: 50% volume reduction, no intervals, 3×100m strides at goal pace
- T-2: 20 min easy run + 4×80m strides, eat carbs 3:1 with protein
- T-1: rest or 20 min walk, hydrate, early sleep, lay out gear
- T-0: light breakfast 2.5h before, dynamic warm-up, even split goal