Taper Tune-Up Finisher

Workout - Taper Tune-Up Finisher

• 12min @ 12'00''/mi
• 0.0mi @ 8'00''/mi
• 5min rest
• 5 lots of:
  • 0.0mi @ 8'00''/mi
  • 45s rest
• 12min @ 13'00''/mi

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Intro: “All Roads Lead To LONDON MARATHON - Week 11” from The FOD Runner walks through this training phase. Here’s what you need to start; watch the full video for details.

Key points:

• Week 11 is a gentle taper: 90-minute runs trimmed to 80 minutes while keeping quality.
• Marathon pace stays around 5:56-5:59 min/mile with heart rate between 120-140 bpm.
• Short structured repeats keep fitness sharp without extra distance.

Workouts:

• Monday (3 x 7 km): before breakfast, around 5:56/mile per rep. 1 km easy recovery between reps. Around 21 km total at around 5:57/mile.
• Wednesday double block (AM and PM):
  • AM: 5 mi at 90% marathon effort (around 5:56/mile).
  • PM: 5 mi at the same pace, 5-minute rest, then 5 x 1 mi at marathon pace with 45 sec between.
• Evening session: on a dark or uneven route, repeat the PM block. 5 mi at marathon pace, 5-minute pause, then 5 x 1 mi repeats.
• HR around 120 bpm on easier sections, climbing to around 140 bpm on hills.

Practical tips:

• Run before eating to keep mornings light.
• If the route lacks lighting, use a headlamp or find a lit alternative.
• Set your marathon goal in the Pacing app and swap 5:56/mile for your own target.

Closing note: try these taper intervals and tune paces in the Pacing app.