{"id":145874,"date":"2025-08-27T12:30:58","date_gmt":"2025-08-27T16:30:58","guid":{"rendered":"https:\/\/runningmagazine.ca\/?p=145874"},"modified":"2025-08-27T12:35:26","modified_gmt":"2025-08-27T16:35:26","slug":"3-trail-workouts-for-taper-week","status":"publish","type":"post","link":"https:\/\/runningmagazine.ca\/trail-running\/3-trail-workouts-for-taper-week\/","title":{"rendered":"3 trail workouts for taper week"},"content":{"rendered":"

Taper week is all about showing up on race day with fresh legs and sharp instincts. The goal is to cut back on volume while keeping the body tuned through short, focused efforts. For trail runners, that means choosing sessions that hold rhythm on uneven ground without leaving you tired. The three workouts below fit neatly into 45 minutes, warmup and cooldown included, and will keep you primed without adding strain.<\/p>\n

\"man<\/p>\n

Hill strides<\/h2>\n

This session reinforces climbing economy while waking up fast-twitch fibres, without overtaxing the legs.<\/p>\n

Warm up with 10 minutes of easy jogging on trail.<\/p>\n

The workout<\/strong>: Find a moderate hill. Run 8 x 20- to 30-second strides<\/a> at a strong effort uphill (even a fast walk is OK), walking down between each. Stay loose and relaxed, focusing on form \u2013 speed is not important here.<\/p>\n

Cool down with 5 minutes of easy running or brisk walking.<\/p>\n

\"Mountain
Photo: MEC<\/figcaption><\/figure>\n

Technical fartlek<\/h2>\n

This workout builds confidence on varied terrain and keeps turnover light<\/a>.<\/p>\n

Warm up with 8\u201310 minutes of easy running.<\/p>\n

The workout<\/strong>: On a rolling, technical trail, alternate 1 minute steady with 2 minutes easy for 20 minutes total. Keep the steady surges controlled, letting the terrain dictate your effort.<\/p>\n

Cool down with 10 minutes gentle jogging.<\/p>\n

How to taper for your next trail race (without losing your mind)<\/a><\/p><\/blockquote>\n