Marathon Taper Pyramid
Workout - Marathon Taper Pyramid
- 12min @ 9'30''/mi
- 3min @ 8'00''/mi
- 5 lots of:
- 100m @ 6'30''/mi
- 1min 30s rest
- 400m @ 5'20''/mi
- 400m @ 9'30''/mi
- 800m @ 5'20''/mi
- 400m @ 9'30''/mi
- 1.2km @ 5'20''/mi
- 400m @ 9'30''/mi
- 800m @ 5'20''/mi
- 400m @ 9'30''/mi
- 400m @ 5'20''/mi
- 10min @ 11'00''/mi
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Intro: This covers the key sessions from SUB 2:40 MARATHON Training WEEK 18 - The FIRST WEEK OF TAPER by The FOD Runner. The workouts are outlined below so you can implement them today; watch the full video for additional context.
Key Points:
- Your taper preserves intensity while cutting total volume—this week includes two quality workouts plus a long run.
- Tuesday’s intervals follow a 400‑800‑1200‑800‑400 m pyramid at critical velocity (~5:20 / mile), run at controlled effort paces.
- Thursday progresses through marathon pace: starting around 6:20 / mi and dropping to 5:45 / mi, with 200 m pushes toward the end.
- Saturday’s long run splits into three segments: 25 min @ 6:50 / mi, 30 min @ marathon pace (~6:05 / mi), then 25 min @ 6:50 / mi across mixed terrain.
Workout Example: Tuesday Intervals – Warm‑up 12 min easy, 3 min tempo, then:
- 400 m @ 5:20 / mi (≈80 s)
- 800 m @ 5:20 / mi (≈2 min 40 s)
- 1200 m @ 5:20 / mi (≈3 min 40 s)
- 800 m @ 5:20 / mi
- 400 m easy (stride)
Thursday Progression – 10‑mile run:
- 6:20 / mi → 6:15 / mi → 6:10 / mi for first 4 mi
- 6:05 / mi for next 3 mi
- 5:55 / mi → 5:50 / mi → 5:45 / mi for final miles
Saturday Long Run – 1 hr 30 min total:
- 25 min @ 6:50 / mi (trail)
- 30 min @ marathon pace (~6:05 / mi) (road)
- 25 min @ 6:50 / mi (trail)
Closing Note: Work through these sessions, personalize the paces to your fitness level using the Pacing app, and stay sharp through taper. Happy running!