Marathon Taper Sharpeners

Workout - Marathon Taper Sharpeners

• 12min @ 5'35''/km
• 400m @ 4'00''/km
• 8 lots of:
  • 600m @ 4'22''/km
  • 1min 45s rest
• 12min @ 5'35''/km

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Seth James DeMoor’s video on Marathon Training Week 13 breaks down mileage cuts, workouts, and the mental side of tapering. Here’s what you need to test the session yourself. Watch the full video for the walkthrough.

Key points:

• Week 13 is taper: drop weekly mileage from about 120 mi to 65-70 mi (105-113 km) so your body can recover.
• Two weeks before race day (April 19), run 35-40 mi (56-64 km).
• Mentally, lean into the taper, watch for doubt creeping in, and treat the lighter volume as a chance to freshen the legs.
• Sample easy run: 3 mi (5 km) at a comfortable 9 min/mi (about 5:35 min/km) in Ultra Provision shoes.
• Final intensity block: 8 x 600 m repeats on the track to keep legs snappy.

Workout example:

• Easy run: 3 mi (5 km), about 9 min/mi pace.
• Taper volume: 65-70 mi (105-113 km) across the week, split between easy runs and a long run capped at 20 mi (32 km).
• Last speed session (one week pre-race): 8 x 600 m on the track, 90-120 s jog recovery between reps, 5-10 s quicker than 5K race pace.

Closing note: try this taper structure, fine-tune the paces to your level, and track the workout in the Pacing app.

References

• Marathon Training Week 13: Mileage, Workouts, Mental Strategy - YouTube (YouTube Video)