Taper Week Surges
Workout - Taper Week Surges
- 5min @ 8'00''/mi
- 5 lots of:
- 1min @ 6'02''/mi
- 1min @ 5'22''/mi
- 1min rest
- 5min @ 8'00''/mi
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Intro
This is a breakdown of “Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11” from The FOD Runner. The video covers a well-structured week leading into race weekend. Watch the full version for the context and coaching notes.
Key points
- Week 11 is a mini-taper before a 20-mile race. Total mileage drops to around 14 miles to allow recovery from the previous week’s long run.
- Workouts use zone-based training: easy runs in zone 1, then short efforts in zones 3 and 4, plus brief stride work to keep legs responsive.
- On easier days, keep heart rate under 140 bpm. Use short intervals (1 minute hard, 1 minute recovery) to practise zone 3 and zone 4 pacing.
- Gym work scales back to a single session this week. Avoid heavy lower-body lifts too close to race day.
- Add quick-leg strides (10-second bursts at higher cadence with 50 seconds of easy jogging) to sharpen turnover without the demand of all-out sprints.
Workout example
Monday: 40-minute recovery run (zone 1, conversational pace, HR under 140).
Tuesday: 5 x 2-minute interval set:
- 1 min at zone 3 (roughly 6:02 min/mile)
- 1 min at zone 4 (roughly 5:22 min/mile)
- 1 min easy jog between repeats.
Thursday: 30-minute run with stride work:
- 15 min easy (zone 1)
- 5 to 10 short strides: 10 seconds at higher pace, 50 seconds of easy running, repeat.
Weekly total: about 14 miles this week (tapered), with race weekend adding roughly 34 miles.
Closing note
Try this reduced volume, zone-structured approach. Use the Pacing app to dial in your own training zones.
References
- Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11 | FOD Runner - YouTube (YouTube Video)