A BROKEN RACE SHOE IN THE TAPER?! | Abingdon Marathon Training WEEK 10 - The FOD Runner

A BROKEN RACE SHOE IN THE TAPER?! | Abingdon Marathon Training WEEK 10 - The FOD Runner

Intro: This is a quick summary of “A BROKEN RACE SHOE IN THE TAPER?! | Abingdon Marathon Training WEEK 10” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

  • Week 10 marks the start of a gradual taper with a focus on maintaining fitness while reducing volume.
  • Main marathon‑specific session: a 15 km (≈9.3 mi) run at a controlled half‑marathon effort, targeting 5:40–5:30 min/mi pace.
  • Second session on trails: a speed‑focused workout that mixes tempo, easy jogs, and short hill intervals to keep legs sharp.
  • Practical tips: stick to the “box” (complete the planned distance), monitor heart rate (~159 bpm) for effort control, and use GPS data to verify consistent pacing.

Workout Example 1 – 15 km (≈9.3 mi) Half‑Marathon Effort:

  • Warm‑up: 15 min easy running.
  • Run 9 mi at 5:40 – 5:30 min per mile (aim for 5:40 early, finish around 5:20‑5:30).
  • Keep heart rate around 159 bpm; stay relaxed and finish strong.

Workout Example 2 – Trail Speed Session (≈34 min total):

  • 10‑min tempo run (steady effort, slightly faster than half‑marathon pace).
  • 2 min easy jog recovery.
  • 4 sets of:
    • 3 min hard effort (uphill if possible)
    • 2 min moderate effort
    • 1 min easy jog recovery
  • Finish with a cool‑down jog.

Closing Note: Try these workouts this week, adjust the paces to match your own fitness using the Pacing app, and feel free to customize the intervals for your terrain. The session is designed to keep you strong and confident heading into race day—good luck and enjoy the run!

References

Workout - Taper Hill & Tempo Sharpener

  • 10min @ 6'00''/km
  • 10min @ 5'00''/km
  • 2min rest
  • 4 lots of:
    • 3min @ 4'00''/km
    • 2min @ 5'15''/km
    • 1min rest
  • 8min @ 6'00''/km
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