Marathon Taper: 11 Miles at Goal Pace

Workout - Marathon Taper: 11 Miles at Goal Pace

• 0.0mi @ 6'45''/mi
• 0.0mi @ 6'20''/mi
• 0.0mi @ 6'45''/mi

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Intro: Want to see how a top coach structures taper-week workouts? Here’s the core training from The FOD Runner’s sub-2:40 marathon protocol. We’ve pulled out the essentials so you can run this session right away. The full video is worth watching for the context and coaching cues.

Key points:

• Taper week. Scale back weekly volume and reduce intensity to let your legs recover. Run slightly relaxed marathon-pace efforts (6:10 to 6:20 min/mile) and add trail running for a change of surface.
• Heart-rate guidance. Marathon-pace runs should sit in the late 150 bpm zone. Use heart-rate data to keep intensity in check.
• Weekly focus. Tuesday is a 16-mile long run, Thursday is a moderate 7-mile effort, and Saturday closes with a 10-mile time-trial aiming for low-57 s to late-56 s per mile.
• Tip: the Pacing app lets you scale these paces to your own fitness.

Workout example, Tuesday 16-mile long run:

• Warm-up: 2 mi easy (roughly 6:45 min/mile, HR hitting 150 to 160 bpm).
• Main set: 11 mi at marathon pace, 6:15 to 6:25 min/mile (HR in the 150s), on trails.
• Cool-down: 2 mi easy (same as warm-up pace).
• Total: 16 mi (about 2 h 30 min) with 15-minute ramp-up and recovery sections.

Other workouts mentioned:

• Monday: 8 mi steady, 6:40 to 6:49 min/mile (HR 148 to 152 bpm).
• Thursday: 7 mi moderate, roughly 45 to 47 min (6:30 to 6:45 min/mile, HR 149 to 150 bpm).
• Saturday TT: target 10 mi at low-57 s per mile. Finish in the high-50 s, or dip into low-56 s if you feel strong.

Closing note: try this taper-week session this week. Adjust the paces in the Pacing app to align with your marathon goal.

References

• SUB 2:40 MARATHON Training WEEK 9 - 16 MILE Tuesday Workout + 10 MILE TT Prediction | FOD Runner - YouTube (YouTube Video)