Race Pace Dress Rehearsal
Workout - Race Pace Dress Rehearsal
- 12min @ 9'45''/mi
- 0.0mi @ 8'05''/mi
- 12min @ 10'00''/mi
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Intro
Seth James DeMoor’s video on marathon week 12 covers the taper phase, track work, and time trial results. This breakdown focuses on a practical taper you can apply right away—here’s what matters most. The full video provides additional context worth reviewing.
Key Points
- Following a 13-mile time trial at 8:05/mi, soreness was only 50% of what followed a 23-mile long run—a sign of solid fitness adaptation.
- The three-week taper structure for the marathon (moved to September 13) includes: 90 miles in week one, 65–75 miles in week two, 30 miles in week three, and 4–6 miles of easy running with strides during the six days before the race.
- A dirt track reduces impact and aids recovery during longer track work or charity events.
- End each taper day with 4–6 easy miles and add 4–6 strides of 20–30 seconds to maintain leg sharpness without adding fatigue.
Workout Example
Week 12 (Taper Week)
- Monday–Wednesday: 90 miles distributed as you prefer.
- Thursday–Friday: 65–75 miles at controlled intensity; include one 13-mile run at 8:05/mi (or equivalent effort).
- Saturday: 30 miles, keeping effort easy.
- Race Week (race day: Sunday):
- Monday–Friday: 4–6 miles easy, followed by 4–6 strides of 20–30 seconds.
- Saturday: Rest or very light jogging.
Closing Note
Test this taper structure and adjust the target paces using the Pacing app to match your goal. Fresh legs come from prioritizing recovery in these final weeks—trust the plan and you’ll cross that finish line strong.