Taper Marathon Pace Run

Workout - Taper Marathon Pace Run

• 20min @ 8'30''/mi
• 2 lots of:
  • 20min @ 6'18''/mi
  • 7min 30s @ 8'30''/mi
• 10min @ 8'30''/mi

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Intro

Based on the FOD Runner’s Week 16 Newport Marathon workout, here’s what you need to focus on for your session today. Check the full video if you’d like additional form cues and context.

Key Points

• Tapering: At 13 days from the Newport Marathon, this long run gets cut short to preserve energy while keeping your weekly volume intact.
• Marathon‑pace intervals: Two 20‑minute efforts at marathon pace (6:20 min/mi for a 2:55 finish) form the backbone of this session.
• Warm‑up & cool‑down: Start with 20 minutes of easy running, move through the intervals, and finish with a short cool‑down period.
• Injury management: Daily stretching, foam‑rolling, ice, and massage help keep adductor and groin discomfort at bay during the taper.

Workout Example

1. Warm‑up – 20 minutes easy run (Zone 2, conversational pace).
2. Main set – 2 × 20 minutes at marathon pace (≈6:20 min/mi). Aim to stay right at or just below your goal pace; in the video, the runner held roughly 6:21‑6:11 per mile.
   • Recovery – 5‑10 minutes of easy jogging or walking between the two blocks.
3. Cool‑down – 5‑10 minutes easy jog, then stretch.

Practical Tips

• Keep total time under 2 hours today—a significant drop from your typical 2½-hour long run—to minimize fatigue.
• Notice any adductor or groin tightness? Address it through daily foam rolling, stretching, and 15-20 minute ice sessions after your runs.
• Pay attention to hydration, especially in warmer conditions (the video was filmed in a warm forest setting).
• Adjust the pace to match your own goal—the Pacing app converts that 6:20 min/mi target into your personal splits.

Closing Note

Run this 2 × 20‑minute marathon‑pace workout this week, and dial in the exact pace for your goal using the Pacing app. Execute a strong taper and cross the finish line injury‑free.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 16 | FOD Runner - YouTube (YouTube Video)