Marathon Pace Taper Session

Workout - Marathon Pace Taper Session

• 2.5km @ 6'00''/km
• 100m @ 3'30''/km
• 30s rest
• 100m @ 3'30''/km
• 30s rest
• 100m @ 3'30''/km
• 30s rest
• 100m @ 3'30''/km
• 30s rest
• 100m @ 3'30''/km
• 2 lots of:
  • 6.0km @ 5'30''/km
  • 1.0km @ 7'00''/km
• 1.5km @ 7'00''/km

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From Ben Is Running comes “My Penultimate Workout Before My Next Marathon - Am I In PB Shape?” We’ve distilled the key takeaways. Head to the full video for deeper context.

Key points

• The workout targets marathon-pace familiarity in the final stretch before race day (2–3 weeks out).
• Target pace is around 3:20–3:22 min/km (≈ 5:20 min/mi). This steady rhythm is different from the quicker pushes covered in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Two 6 km repeats at race pace, split by 1 km easy jogging, totalling 12 km. Low mileage with solid morale-building effect. For more on the framework, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Effort caps at 6–7/10. This isn’t a max-effort day. Save the top gears for when you’re Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Use this session to trial race shoes and kit and gather heart-rate data.

Workout example

1. Warm-up: 3 km easy (≈ 4:30 min/km) plus a few strides.
2. First 6 km at marathon pace (target 3:20–3:22 min/km).
3. Recovery: 1 km easy jog.
4. Second 6 km at marathon pace (same target).
5. Cool-down: easy jogging or walking as needed.

Tips:

• Program your watch with 6 km intervals followed by 1 km recovery blocks.
• Switch shoes between repeats to find your most comfortable marathon-pace fit.
• Jot down how the paces feel. If you drift above 3:25 min/km, dial back.
• Stay hydrated and grab a gel during the 1 km recovery if you need it.

Try this session and match the paces to your own goal in the Pacing app. Watch Ben’s full video for more detail and his gear picks.

References

• My Penultimate Workout Before My Next Marathon- Am I In PB Shape? - YouTube (YouTube Video)