Taper Tune-Up & Fueling Practice

Workout - Taper Tune-Up & Fueling Practice

• 10min @ 10'00''/mi
• 3.2km @ 8'00''/mi
• 5min @ 11'00''/mi
• 1.6km @ 7'00''/mi
• 10min @ 10'00''/mi

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Sage Canaday’s Marathon Taper Workout | Training for an OTQ from Vo2maxProductions is a solid final taper session before race day. Here’s how to run it.

Key points:

• The session: 2 miles at marathon race pace, short recovery, then 1 mile at a faster effort.
• Treat this as a fueling dress rehearsal: take water and a gel during the final mile, just like race day.
• Keep effort controlled. Marathon pace should feel relaxed in taper, not hard.
• Practicing gel and water consumption at race pace prevents aid-station problems on the day.

Workout example:

1. Warm up for 5-10 minutes at an easy pace.
2. Run 2 miles at marathon goal pace (in the video, ~10:05/mi, the runner’s marathon pace).
3. 5-minute easy recovery (walk or very light jog).
4. Run 1 mile at a slightly faster pace.
5. During the final mile, take water and a gel, matching your race-day nutrition.

Closing note: Try this taper workout before your next race and tweak the paces in the Pacing app to fit your targets.

References

• SAGE CANADAY: MARATHON TAPER WORKOUT | TRAINING FOR AN OTQ - YouTube (YouTube Video)