THE RUNNING EFFECT PODCAST The Peak-Performance Blueprint: Taper Science, Beating Plateaus, and the Hidden Behaviors of Champions With Alex Ostberg
Aug 30, 2025
Alex Ostberg, an assistant coach with Nike's Swoosh Track Club and a former collegiate runner, shares valuable insights on maximizing athletic performance. He discusses the art of tapering, explaining how reducing training can enhance peak performance just before competition. Ostberg delves into the challenges of overcoming plateaus, revealing the importance of adapting and maintaining focus. He outlines a hierarchy of endurance needs and highlights key behaviors that foster a championship culture, like accountability and teamwork, offering a roadmap for athletes striving for excellence.
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Volume Outweighs Intensity For Marathons
- Weekly mileage predicted marathon time far more than interval frequency in a 2000-runner survey.
- Volume produced 25–32 minutes faster times versus ~5 minutes from regular intervals.
Taper To Let Fitness Shine
- Taper to reverse training-induced fatigue without losing adaptations.
- Time your taper so fatigue drops faster than fitness decays and your performance peaks.
Cut Volume, Keep Intensity
- Reduce training volume most in your taper (exponential drop over 7–14 days).
- Maintain intensity/race-pace stimulus; avoid cutting sharp intensity during taper.
