Marathon Taper Sharpener

Marathon Taper Sharpener

Workout - Marathon Taper Sharpener

  • 15min @ 7'00''/km
  • 5 lots of:
    • 5min @ 5'30''/km
    • 2min rest
  • 10min @ 7'00''/km
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Intro

Ben Parkes shares excellent advice on marathon tapering in How To Taper For A Marathon. We’ve summarized the core ideas so you can put the plan into action right away. Refer to the original video for more context and detail.

Key Points

  • Why taper: Shed fatigue, allow muscles to recover, and build up glycogen stores before race day.
  • Three weeks of preparation: Week one calls for a 10–15% mileage cut, week two drops 30–35%, and week three drops 60–70%, while you keep the same number of runs and maintain workout intensity.
  • Preserve intensity: Include a speed session or race-pace effort each week to stay sharp.
  • Carb-load before the race: Eat 8–12 grams per kilogram of body weight over the 2–3 days leading up (e.g., a 75 kg runner targets 600–900 grams per day).
  • Practical moves: Wear your race kit on the last long run, get plenty of protein for recovery, book a massage, prioritize sleep, and decide between a light 20–30 minute shakeout jog or a rest day before the race.

Workout Example

  • Three weeks before: Lower your weekly distance by 10–15% (for example, drop from 100 km to 85–90 km). Preserve your basic structure: a speed session plus a long run of 16–18 miles at your goal race pace, along with regular-intensity runs.
  • Two weeks before: Scale mileage down by 30–35%, landing around 65–70 km. Fit in a speed session—try 5 × 5 minutes at marathon pace—and a 10–15 mile long run with some miles at goal pace included.
  • One week before: Cut volume to 30–40 km (60–70% below your peak). Do a short speed effort early in the week, perhaps 4 × 5 minutes at marathon pace; skip strength training; and optionally run an easy 20–30 minute shakeout the day before.

Closing Note

Apply this taper framework and adjust the paces using the Pacing app to match your individual fitness. You’ll arrive at the start line fresh, strong, and primed for success. Run hard and enjoy it!

References

Inspired by Ben Parkes

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