Marathon Pace Taper Session
Workout - Marathon Pace Taper Session
- 2.5km @ 6'00''/km
- 100m @ 3'30''/km
- 30s rest
- 100m @ 3'30''/km
- 30s rest
- 100m @ 3'30''/km
- 30s rest
- 100m @ 3'30''/km
- 30s rest
- 100m @ 3'30''/km
- 2 lots of:
- 6.0km @ 5'30''/km
- 1.0km @ 7'00''/km
- 1.5km @ 7'00''/km
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Intro: From Ben Is Running comes My Penultimate Workout Before My Next Marathon‑ Am I In PB Shape?—a valuable breakdown you can implement right away. We’ve distilled the key takeaways; head to the full video for deeper context.
Key Points:
- The workout targets marathon-pace familiarity at the final stretch before race day (2–3 weeks out).
- Your target pace sits around 3:20–3:22 min/km (≈ 5:20 min/mi). This steady rhythm feels quite different from the quicker pushes you’ll manage when Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Two 6 km repeats at race pace, split by 1 km easy jogging, add up to 12 km total—low mileage with solid morale-building effect. It’s a timeless race-prep approach; for more on the framework, check our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Effort caps at 6–7/10—fatigue works against you here. This isn’t a max-effort day; hold back your top gears for when you’re Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Use this session to trial race shoes and kit, and gather heart-rate data.
Workout Example:
- Warm‑up: 3 km easy (≈ 4:30 min/km) + a few strides.
- First 6 km @ marathon pace (target 3:20–3:22 min/km).
- Recovery: 1 km easy jog.
- Second 6 km @ marathon pace (same target).
- Cool‑down: easy jogging/walking as needed.
Tips to try today:
- Program your watch with 6 km intervals, followed by 1 km recovery blocks.
- Switch shoes between repeats to discover your most comfortable marathon-pace fit.
- Jot down how the paces feel; if you drift above 3:25 min/km, dial back to stay relaxed.
- Stay hydrated and grab a gel during the 1 km recovery if you need it.
Closing Note: Try this session, match the paces to your own goal in the Pacing app, and let confidence build heading toward race day. Watch the full Ben Is Running video for more detail and his gear picks.