Taper Hill & Tempo Sharpener
Workout - Taper Hill & Tempo Sharpener
- 10min @ 6'00''/km
- 10min @ 5'00''/km
- 2min rest
- 4 lots of:
- 3min @ 4'00''/km
- 2min @ 5'15''/km
- 1min rest
- 8min @ 6'00''/km
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Intro: Below we recap “A BROKEN RACE SHOE IN THE TAPER?! | Abingdon Marathon Training WEEK 10” from The FOD Runner—a worthwhile video that walks through practical marathon sessions you can start using right away. Head to the full video for complete guidance.
Key Points:
- The taper begins in week 10, emphasizing fitness maintenance over volume reduction.
- Your primary workout targets marathon fitness: a 15 km (≈9.3 mi) run held at controlled half-marathon tempo, aiming for 5:40–5:30 min/mi.
- On the trail, you’ll run a speed-focused session combining tempo work, recovery jogs, and brief hill repeats to maintain leg sharpness.
- Key pointers: hit your target distance, keep heart rate around 159 bpm to monitor intensity, and use GPS to confirm your pacing stays consistent.
Workout Example 1 – 15 km (≈9.3 mi) Half‑Marathon Effort:
- Warm‑up: 15 min easy running.
- 9 miles at 5:40–5:30 per mile, starting closer to 5:40 and aiming to finish in the 5:20–5:30 range.
- Aim for 159 bpm; maintain relaxation and close with strength.
Workout Example 2 – Trail Speed Session (≈34 min total):
- Tempo for 10 minutes at a steady push, just above half-marathon speed.
- 2 min easy jog recovery.
- 4 sets of:
- 3 min at hard effort (hill repeats if available)
- 2 min moderate effort
- 1 min easy jog recovery
- End with an easy jog to cool down.
Closing Note: Run these sessions this week, using the Pacing app to dial in efforts for your current fitness, and modify intervals based on where you’re training. The workouts build strength and race-day readiness, so embrace them and enjoy the miles!