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 essential training from The FOD Runner’s sub-2:40 marathon protocol. We’ve pulled out the core components so you can run this session immediately. The full video is worth watching for additional context and coaching cues.

Key Points:

• Taper week: Scale back your weekly volume and reduce intensity to let your legs recover; implement slightly relaxed marathon-pace efforts (6:10–6:20 min/mile) and incorporate trail running for a change of surface.
• Heart-rate guidance: Marathon-pace runs should hold the late 150 bpm zone; rely on heart-rate data to keep intensity manageable.
• Weekly focus: Tuesday brings a 16-mile long run, Thursday features 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.
• Practical tip: The Pacing app lets you scale these paces to match your own fitness; maintain momentum without pushing beyond what’s sustainable.

Workout Example (Tuesday 16-Mile Long Run):

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

Additional Workouts Mentioned:

• Monday: 8 mi steady, 6:40–6:49 min/mile (HR 148–152 bpm).
• Thursday: 7 mi moderate, roughly 45–47 min (6:30–6:45 min/mile, HR 149–150 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: Test this taper-week session this week. Adjust the paces through the Pacing app to align with your personal marathon goal. You’re ready for this. 🚀

References

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