Taper Tune-Up

Workout - Taper Tune-Up

• 15min @ 5'30''/km
• 45min @ 5'30''/km
• 4 lots of:
  • 1min @ 4'30''/km
  • 1min 30s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/taper-tuneup-abd00c0c

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s a breakdown of “My TAPER For London Marathon 2024” from The FOD Runner. We’ve extracted the core elements so you can build your own race prep. Watch the full video for context.

Key points

• The taper runs just 10 days rather than the traditional 3-week gradient, a result of training disruption from illness and missed weeks.
• In weeks 2–3, volume stays substantial (70+ mi per week) while intensity eases. Long runs remain long (around 2.5 hours) but trade marathon-pace intervals for brief low-intensity pickups.
• In the final 10 days, mid-week runs drop from 90 to 80 minutes, and the last long run gets trimmed to roughly 80 minutes.
• The final week cuts back hard: 60–70 minute runs at easy or steady effort, then a short activation session with some strides.
• Heart rate is the guide. Keep medium-long runs in Zone 2 (around 145 bpm) to preserve aerobic fitness while avoiding fatigue.

Sample workout

• Monday: 90-minute easy run (roughly 8–9 miles) at a conversational pace.
• Tuesday: 90-minute moderate run (roughly 9–10 miles) with slightly elevated effort.
• Wednesday: 12 km (roughly 7–8 miles) at steady effort. No marathon-pace work, just fluid, easy movement.
• Thursday: rest.
• Friday: 40–45 minute easy run (roughly 4–5 miles).
• Saturday: 90-minute long run (roughly 12–13 miles) with several 30–60 second bursts at low intensity to keep the neuromuscular system engaged.
• Sunday: rest (the race begins after this 10-day taper).

Try this 10-day framework and adjust paces and distances to your own fitness.

References

• My TAPER For London Marathon 2024 - YouTube (YouTube Video)