Marathon Taper Sharpeners
Workout - Marathon Taper Sharpeners
- 12min @ 5'35''/km
- 400m @ 4'00''/km
- 8 lots of:
- 600m @ 4'22''/km
- 1min 45s rest
- 12min @ 5'35''/km
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Seth James DeMoor’s video on Marathon Training Week 13 breaks down mileage cuts, workouts, and the mental side of tapering. Here’s what you need to know to test the session yourself, along with the key takeaways. For the complete walkthrough, watch the full video.
Key points:
- Week 13 means tapering: drop your weekly mileage from about 120 mi down to 65–70 mi (105–113 km) so your body can bounce back.
- Two weeks before race day (April 19), run 35–40 mi (56–64 km).
- Psychologically, embrace the taper phase, watch for doubt settling in, and treat lighter volume as a chance to freshen up your legs.
- Sample easy run: 3 mi (5 km) at a comfortable 9 min/mi pace (roughly 5:35 min/km) on Ultra Provision shoes.
- Final intensity block: 8 × 600 m repeats on the track to keep legs snappy heading into race day.
Workout example:
- Easy run: 3 mi (5 km), ~9 min/mi pace (relaxed effort).
- Taper volume: 65–70 mi (105–113 km) across the week, split between easy-paced runs and a long run capped at 20 mi (32 km).
- Last speed session (one week pre-race): 8 × 600 m on the track, 90–120 s jog recovery between reps, targeting 5–10 s quicker than your 5 k race pace.
Closing note: Test this taper structure, fine-tune the paces for your own abilities, and track the workout in the Pacing app so you can dial in your approach before race day. Good luck out there!