Marathon Taper Sharpener

Marathon Taper Sharpener

Workout - Marathon Taper Sharpener

  • 15min @ 7'00''/km
  • 5 lots of:
    • 5min @ 5'30''/km
    • 2min rest
  • 10min @ 7'00''/km
Ready to start training?
If you already having the Pacing app, click try to import this workout:
Try in App Now
Don’t have the app? Copy the reference above,
to import the workout after you install it.
Download Pacing in the App Store Download Pacing in the Play Store

Intro

Ben Parkes shares solid advice on marathon tapering in How To Taper For A Marathon. The core ideas are summarized below so you can put it into action right away. Watch the original video for more context.

Key points

  • Why taper. Shed fatigue, let muscles recover, and top up glycogen before race day.
  • Three weeks of preparation. Week one cuts mileage 10–15%, week two drops 30–35%, week three drops 60–70%. Keep the same number of runs and the workout intensity.
  • Preserve intensity. A speed session or race-pace effort each week keeps you sharp.
  • Carb-load before the race. 8–12 g per kg of body weight over the 2–3 days leading up (a 75 kg runner targets 600–900 g per day).
  • Practical moves. Wear your race kit on the last long run, get plenty of protein for recovery, book a massage, prioritize sleep, and choose between a light 20–30 minute shakeout or a rest day before the race.

Workout example

  • Three weeks before: Lower weekly distance by 10–15% (for example, 100 km to 85–90 km). Keep the structure: a speed session plus a long run of 16–18 miles at goal race pace, with regular runs in between.
  • Two weeks before: Drop mileage 30–35%, landing around 65–70 km. Fit in a speed session (for example, 5 x 5 minutes at marathon pace) and a 10–15 mile long run with some miles at goal pace.
  • One week before: Cut volume to 30–40 km (60–70% below peak). A short speed effort early in the week (for example, 4 x 5 minutes at marathon pace), skip strength training, and optionally an easy 20–30 minute shakeout the day before.

Closing note

Apply this taper framework and adjust paces in the Pacing app to your fitness.

References

Inspired by Ben Parkes

More Running Tips

MARATHON TAPER TIPS - Quick and EASY TIPS to get you a PB!

Ben Parkes breaks down a step‑by‑step taper plan to help you arrive at marathon start‑line fresh, strong, and ready for a personal best.

Read More

Mastering Marathon Pacing: Taper, Workouts, and Race‑Day Strategies

This collection dives deep into marathon preparation, covering taper techniques, interval and tempo workouts, and smart pacing tactics that prevent early fatigue and glycogen depletion. It highlights how to balance volume, intensity, and perceived effort while fine‑tuning nutrition and recovery, giving runners actionable steps to hit personal‑best times. By integrating real‑time feedback and personalized zones, a pacing app can seamlessly support each phase of the plan, from custom workouts to adaptive race‑day coaching.

Read More

Mastering Marathon Training: Proven Workouts, Structured Plans, and Smart Tapering

These marathon training lessons break down the science behind long runs, four key workout types, weekly mileage balance, and taper strategies, offering actionable step‑by‑step plans and real‑world case studies. By applying the detailed pacing zones, adaptive workout generation, and real‑time audio coaching described in the Pacing app, runners can personalize each session, track intensity, and fine‑tune their race‑day strategy for measurable performance gains.

Read More

Ready to Transform Your Training?

Join our community of runners who are taking their training to the next level with precision workouts and detailed analytics.

Download Pacing in the App Store Download Pacing in the Play Store