My TAPER For London Marathon 2024 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of My TAPER For London Marathon 2024 from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The taper is compressed into a 10‑day window rather than a 3‑week gradual drop, because the training block was disrupted by illness and missed weeks.
Early in the taper (weeks 2‑3) volume stays high (70+ mi per week) but intensity is slightly reduced: long runs stay long (≈2.5 hr) with a few short, low‑intensity surges instead of marathon‑pace intervals.
As the 10‑day taper approaches, the mid‑week runs drop from 90 min to 80 min, and the final long run is trimmed to about 80 min.
The last week before the race is minimal: 60‑70 min easy/steady runs, then a short shake‑out with strides.
Heart‑rate focus: keep medium‑long runs in Zone 2 (≈145 bpm) to stay aerobic and avoid fatigue.

Workout Example:

Monday: 90‑min easy run (≈8‑9 mi) at a comfortable pace.
Tuesday: 90‑min moderate run (≈9‑10 mi) with a slightly higher effort.
Wednesday: 12 km (≈7‑8 mi) steady run – no marathon‑pace work, just easy effort.
Thursday: Rest.
Friday: 40‑45 min easy run (≈4‑5 mi).
Saturday: 90‑min long run (≈12‑13 mi) with a few short (30‑60 sec) low‑intensity surges for muscle‑memory.
Sunday: Rest (race day follows after the 10‑day taper).

Closing Note: Give this 10‑day taper a try, tweaking the paces and distances to match your own training history in the Pacing app. You’ll keep the legs fresh, the heart‑rate low, and arrive at London feeling strong and ready to enjoy the run. Happy tapering, and see you on race day!