Workouts During the Taper - kofuzi

Aug 13, 2025

Intro: This is a quick summary of Workouts During the Taper from kofuzi. 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:

Keep a familiar workout schedule (e.g., Wed & Sun) during the taper to maintain body‑memory.
Use short threshold sessions to keep legs sharp without overloading.
Include marathon‑effort miles in the long run to rehearse race‑day pacing.
Gradually cut weekly mileage (about 20‑30% reduction) while still fitting in a rest day.
Prioritize sleep, hydration, and low‑stress recovery in the final days.

Workout Example:

Wednesday Threshold (2 × 15 min) – Run at threshold pace for two 15‑minute blocks (≈11.8 mi total). Keep the effort steady; you can add some hills for variety.
Sunday Long Run (≈13 mi) – Run 13 mi total with 2 × 3 mi at marathon effort followed by a 1 mi “float” that’s about 1 sec per mile slower than your marathon pace. The remaining miles stay easy.
Final Wednesday (10 × 1 min) – Ten 1‑minute jogs at threshold pace with short recovery, totaling about 6.5 mi. This gives a quick leg‑stimulus without fatigue.

Closing Note: Try these taper sessions to stay sharp and race‑ready, and feel free to adjust the paces in the Pacing app to match your own speed. You’ll arrive at race day feeling confident and prepared!