Taper Sharpening Session
Workout - Taper Sharpening Session
- 12min @ 9'30''/mi
- 2 lots of:
- 3.0km @ 5'45''/mi
- 2.0km @ 5'30''/mi
- 1.0km @ 5'20''/mi
- 2min 30s rest
- 12min @ 9'30''/mi
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Intro
“LAST CHANCE | Abingdon Marathon Training WEEK 11” from The FOD Runner covers a strong session. The core details are below so you can run this workout now. Watch the full video for context and coaching notes.
Key points
- Week 11 is the penultimate stage of the block. Volume drops, intensity stays up to keep the legs sharp.
- Two main workouts this week: a marathon-paced session built around 3-2-1 km repeats, and a shorter speed session with 4 and 2 minute repeats.
- Run on mixed terrain (trails, rolling sections) and focus on effort feel, not exact paces.
- A practical approach: do the 3-2-1 repeats on trail to dodge traffic and use the downhill, then finish with a short interval session to sharpen speed before race week.
Workout example
Marathon-specific trail session (about 7.5 mi total)
- Start with 5-10 minutes of easy jogging on varied terrain.
- Set 1: 3 km at steady marathon pace (about 5:45/mi).
- Set 2: 2 km at a quicker pace (about 5:30/mi), using the downhill.
- Set 3: 1 km at a faster tempo (about 5:20/mi), mostly climbing.
- Run the same route a second time for 2 total rounds of 3-2-1.
- Finish with 5-10 minutes of easy jogging.
Short interval session (Thursday)
- After a brief warm-up, do 4 reps of:
- 4 min hard (about 5:10/mi), then 90 s easy recovery.
- 2 min faster (about 4:55/mi), then 90 s easy jogging.
- That’s roughly 12 minutes of hard effort. Finish with an easy cool-down.
Closing note
Try these workouts this week, adjusting the pace targets to your training zones in the Pacing app. Watch the full video for more coaching perspective.