Race Pace Dress Rehearsal
Workout - Race Pace Dress Rehearsal
- 12min @ 9'45''/mi
- 0.0mi @ 8'05''/mi
- 12min @ 10'00''/mi
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Intro
Seth James DeMoor’s video on marathon week 12 covers the taper, track work, and time-trial results. This breakdown focuses on a practical taper you can apply right away. Watch the full video for context.
Key points
- After a 13-mile time trial at 8:05/mi, soreness was only 50% of what followed a 23-mile long run. A sign of solid adaptation.
- Three-week taper for the marathon (moved to September 13): 90 miles in week one, 65-75 miles in week two, 30 miles in week three, and 4-6 miles of easy running with strides during the six days before the race.
- A dirt track reduces impact and aids recovery during longer track work or charity events.
- End each taper day with 4-6 easy miles and add 4-6 strides of 20-30 seconds to keep the legs sharp without adding fatigue.
Workout example
Week 12 (taper week)
- Monday-Wednesday: 90 miles distributed as you like.
- Thursday-Friday: 65-75 miles at controlled intensity. Include one 13-mile run at 8:05/mi (or equivalent effort).
- Saturday: 30 miles, easy.
- Race week (race day Sunday):
- Monday-Friday: 4-6 miles easy, then 4-6 strides of 20-30 seconds.
- Saturday: rest or very light jogging.
Closing note
Try this taper structure and adjust target paces in the Pacing app to your goal.