SUB 2:40 MARATHON Training WEEK 18 - The FIRST WEEK OF TAPER | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of SUB 2:40 MARATHON Training WEEK 18 - The FIRST WEEK OF TAPER 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:

First taper week keeps intensity but cuts volume, still two quality workouts plus a long run.
Tuesday interval: a 400‑800‑1200‑800‑400 m pyramid at critical velocity (~5:20 / mile), treated like strides.
Thursday marathon‑pace progression: start ~6:20 / mi, drop to 5:45 / mi, with 200 m pickups at the end.
Long Saturday run mixes 25 min @ 6:50 / mi, 30 min @ marathon pace (~6:05 / mi), then 25 min @ 6:50 / mi on trails and roads.

Workout Example: Tuesday Intervals – Warm‑up 12 min easy, 3 min tempo, then:

400 m @ 5:20 / mi (≈80 s)
800 m @ 5:20 / mi (≈2 min 40 s)
1200 m @ 5:20 / mi (≈3 min 40 s)
800 m @ 5:20 / mi
400 m easy (stride)

Thursday Progression – 10‑mile run:

6:20 / mi → 6:15 / mi → 6:10 / mi for first 4 mi
6:05 / mi for next 3 mi
5:55 / mi → 5:50 / mi → 5:45 / mi for final miles

Saturday Long Run – 1 hr 30 min total:

25 min @ 6:50 / mi (trail)
30 min @ marathon pace (~6:05 / mi) (road)
25 min @ 6:50 / mi (trail)

Closing Note: Give these sessions a try, adjust the paces to match your own training using the Pacing app, and keep the taper feeling sharp. Good luck and enjoy the run!