Taper Tune-Up Finisher

Workout - Taper Tune-Up Finisher

• 12min @ 12'00''/mi
• 0.0mi @ 8'00''/mi
• 5min rest
• 5 lots of:
  • 0.0mi @ 8'00''/mi
  • 45s rest
• 12min @ 13'00''/mi

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Intro: All Roads Lead To LONDON MARATHON – Week 11 from The FOD Runner provides a useful breakdown of this training phase. The complete video is well worth watching for full details, but here’s what you need to start implementing the workout.

Key Points

• Week 11 brings a gentle taper: 90‑minute runs are scaled back to 80 minutes while maintaining training quality.
• The goal remains marathon pace (around 5:56 – 5:59 min / mile) with controlled heart rate between 120‑140 bpm.
• Structured short repeats keep fitness sharp without adding extra distance.

Workout Example

• Monday (3 × 7 km) – schedule this before breakfast, targeting ~5:56 / mile on each 7 km repeat. Recovery periods of 1 km at easy pace sit between reps. This session runs roughly 21 km with an average pace of ~5:57 / mile.
• Wednesday Double Block (AM & PM):
  • AM – 5 mi at 90% marathon effort (≈5:56 / mile).
  • PM – 5 mi at the same pace, followed by a 5‑minute rest, then 5 × 1 mi at marathon pace with 45 sec between reps.
• Evening Session – on a dark or uneven route, repeat the PM block: 5 mi at marathon pace, 5‑minute pause, then 5 × 1 mi repeats.
• Expect HR around 120 bpm on easier portions; climbs to roughly 140 bpm during hill work.

Practical Tips

• Run before eating to keep your morning light and fresh.
• If the route lacks lighting, use a headlamp or find a well‑lit alternative path.
• Input your marathon goal into the Pacing app – swap the 5:56 / mile example for your own target pace.

Closing Note: Test these taper‑friendly intervals and discover how sharp you can feel on fewer miles. Adjust your paces in the Pacing app to match your goals, then take satisfaction in training hard while mileage decreases. See you on the road—happy tapering!