Marathon Taper Pyramid
Workout - Marathon Taper Pyramid
- 12min @ 9'30''/mi
- 3min @ 8'00''/mi
- 5 lots of:
- 100m @ 6'30''/mi
- 1min 30s rest
- 400m @ 5'20''/mi
- 400m @ 9'30''/mi
- 800m @ 5'20''/mi
- 400m @ 9'30''/mi
- 1.2km @ 5'20''/mi
- 400m @ 9'30''/mi
- 800m @ 5'20''/mi
- 400m @ 9'30''/mi
- 400m @ 5'20''/mi
- 10min @ 11'00''/mi
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Intro: This covers the key sessions from SUB 2:40 MARATHON Training WEEK 18 - The FIRST WEEK OF TAPER by The FOD Runner. The workouts are below so you can use them today. Watch the full video for more context.
Key points:
- Your taper keeps intensity while cutting total volume. This week has two quality workouts plus a long run.
- Tuesday’s intervals follow a 400-800-1200-800-400 m pyramid at critical velocity (around 5:20 / mile), run at controlled effort paces.
- Thursday progresses through marathon pace: starting around 6:20 / mi and dropping to 5:45 / mi, with 200 m pushes toward the end.
- Saturday’s long run splits into three segments: 25 min at 6:50 / mi, 30 min at marathon pace (around 6:05 / mi), then 25 min at 6:50 / mi across mixed terrain.
Workout example: Tuesday intervals. Warm-up 12 min easy, 3 min tempo, then:
- 400 m at 5:20 / mi (about 80 s)
- 800 m at 5:20 / mi (about 2 min 40 s)
- 1200 m at 5:20 / mi (about 3 min 40 s)
- 800 m at 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 at 6:50 / mi (trail)
- 30 min at marathon pace (around 6:05 / mi) (road)
- 25 min at 6:50 / mi (trail)
Closing note: work through these sessions, set your paces to your fitness level using the Pacing app, and stay sharp through taper.