Taper Tune-Up & Fueling Practice

Workout - Taper Tune-Up & Fueling Practice

• 10min @ 10'00''/mi
• 3.2km @ 8'00''/mi
• 5min @ 11'00''/mi
• 1.6km @ 7'00''/mi
• 10min @ 10'00''/mi

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Sage Canaday’s Marathon Taper Workout | Training for an OTQ from Vo2maxProductions is a solid final taper session to try before race day. Here’s how to run it.

Key Points

• The session: 2 miles at marathon race pace, short recovery, then 1 mile at a faster effort.
• Treat this run as a dress rehearsal for fueling: take water and a gel during the final mile, just as you plan on race day.
• Keep effort easy—marathon pace should feel controlled and relaxed, not hard, even when you’re in taper phase.
• Practicing your gel and water consumption at race pace prevents aid-station complications on the big day.

Workout Example

1. Warm up for 5–10 minutes at an easy pace.
2. Run 2 miles at your marathon goal pace (in the video, ~10:05/mi, which represents the runner’s marathon pace).
3. 5-minute easy recovery (walk or very light jog).
4. Run 1 mile at a quicker pace (slightly faster than the opening 2 miles).
5. During the final mile, consume water and a gel (match whatever nutrition you intend to use on race day).

Closing Note Give this taper workout a shot before your upcoming race, and tweak the paces within the Pacing app to fit your targets. Race strong, and have fun out there!

References

• SAGE CANADAY: MARATHON TAPER WORKOUT | TRAINING FOR AN OTQ - YouTube (YouTube Video)