Taper Marathon Pace Run

Aug 13, 2025

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Based on the FOD Runner’s Week 16 Newport Marathon workout, here’s what to focus on today. Watch the video if you want extra form cues and context.

Tapering: at 13 days from Newport, this long run gets cut short to preserve energy while keeping weekly volume intact.
Marathon-pace intervals: two 20-minute efforts at marathon pace (6:20 min/mi for a 2:55 finish) are the backbone of the session.
Warm-up and cool-down: 20 minutes easy, then the intervals, then a short cool-down.
Injury management: daily stretching, foam rolling, ice, and massage help keep adductor and groin discomfort at bay during the taper.

Warm-up: 20 minutes easy (Zone 2, conversational pace).
Main set: 2 × 20 minutes at marathon pace (~6:20 min/mi). Stay right at or just below goal pace. In the video, the runner held roughly 6:21-6:11 per mile.
- Recovery: 5-10 minutes easy jog or walk between the two blocks.
Cool-down: 5-10 minutes easy jog, then stretch.

Keep total time under 2 hours today, a big drop from a typical 2½-hour long run, to limit fatigue.
Adductor or groin tightness? Address it with daily foam rolling, stretching, and 15-20 minute ice sessions after runs.
Hydrate, especially in warmer conditions (the video was filmed in a warm forest).
Adjust the pace to match your own goal. The Pacing app converts the 6:20 min/mi target into your personal splits.

Run this 2 × 20-minute marathon-pace workout this week and dial in the exact pace for your goal in the Pacing app.

References

Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 16 | FOD Runner - YouTube (YouTube Video)