Taper Tune-Up

Workout - Taper Tune-Up

• 15min @ 5'30''/km
• 45min @ 5'30''/km
• 4 lots of:
  • 1min @ 4'30''/km
  • 1min 30s rest
• 10min @ 6'00''/km

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Intro: Here’s a breakdown of My TAPER For London Marathon 2024 from The FOD Runner—definitely worth watching. We’ve extracted the core elements so you can build your own race prep. Check out the full video for complete context.

Key Points:

• The taper runs just 10 days rather than the traditional 3-week gradient, a direct result of training disruption from illness and missed weeks.
• In the opening stretch (weeks 2–3), volume stays substantial (70+ mi per week) while intensity eases: long runs remain long (around 2.5 hours) but trade marathon-pace intervals for brief low-intensity pickups.
• As the final 10 days arrive, mid-week runs drop from 90 to 80 minutes, and the last long run gets trimmed to roughly 80 minutes.
• The final week cuts it back hard: 60–70 minute runs at easy or steady effort, then a short activation session with some strides.
• Heart rate is the guiding signal: keep your medium-long runs in Zone 2 (around 145 bpm) to preserve aerobic fitness while avoiding accumulated fatigue.

Sample Workout:

• Monday: 90-minute easy run (roughly 8–9 miles) at a comfortable, conversational pace.
• Tuesday: 90-minute moderate run (roughly 9–10 miles) with slightly elevated effort.
• Wednesday: 12 km (roughly 7–8 miles) at steady effort—no marathon-pace work, just fluid, easy movement.
• Thursday: Rest.
• Friday: 40–45 minute easy run (roughly 4–5 miles).
• Saturday: 90-minute long run (roughly 12–13 miles) with several 30–60 second bursts at low intensity to keep your neuromuscular system engaged.
• Sunday: Rest (the race begins after this 10-day taper).

Closing Note: Test this 10-day framework and adjust paces and distances based on what you know about your own fitness. You’ll arrive at the start line with legs that feel sharp, aerobic capacity intact, and the confidence that comes from reaching peak readiness. Get out there and have a strong race.

References

• My TAPER For London Marathon 2024 - YouTube (YouTube Video)