Taper Sharpening Session

Workout - Taper Sharpening Session

• 12min @ 9'30''/mi
• 2 lots of:
  • 3.0km @ 5'45''/mi
  • 2.0km @ 5'30''/mi
  • 1.0km @ 5'20''/mi
  • 2min 30s rest
• 12min @ 9'30''/mi

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Intro

LAST CHANCE | Abingdon Marathon Training WEEK 11 from The FOD Runner covers an excellent session. We’ve extracted the core details so you can execute this workout now. The full video provides additional context and coaching notes.

Key Points

• Week 11 marks the penultimate stage of the training block, where volume decreases but intensity remains high to maintain leg sharpness.
• The week includes two primary workouts: a marathon-paced session structured around 3–2–1 km repeats, and a shorter speed session with 4 and 2 minute repeats.
• Run across mixed terrain—trails and rolling sections—and focus on effort feel rather than hitting exact paces.
• A practical approach: tackle the 3–2–1 repeats on trail to avoid traffic while enjoying the downhill, then conclude with a short interval session to sharpen speed before race week.

Workout Example

Marathon‑Specific Trail Session (≈7.5 mi total)

1. Begin with 5–10 minutes of easy jogging across varied terrain.
2. Set 1: Run 3 km at a steady marathon pace (≈5:45 / mi).
3. Set 2: Cover 2 km at a quicker pace (≈5:30 / mi), using downhill to your advantage.
4. Set 3: Complete 1 km at a faster tempo (≈5:20 / mi), mostly climbing.
5. Run the same route a second time, completing 2 total rounds of 3–2–1.
6. Finish with 5–10 minutes of easy jogging to recover.

Short Interval Session (Thursday)

• After a brief warm-up, perform 4 repeats of:
  • 4 min at hard intensity (≈5:10 / mi), then 90 s easy recovery.
  • 2 min at faster pace (≈4:55 / mi), then 90 s easy jogging.
• This totals roughly 12 minutes of hard effort; wrap up with an easy cool-down.

Closing Note

Try these workouts this week, adjusting the pace targets to align with your specific training zones via the Pacing app. Stay sharp and primed heading into race day—and watch the full video for additional coaching perspective and encouragement!