Taper Week Surges

Workout - Taper Week Surges

• 5min @ 8'00''/mi
• 5 lots of:
  • 1min @ 6'02''/mi
  • 1min @ 5'22''/mi
  • 1min rest
• 5min @ 8'00''/mi

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Intro

This is a breakdown of “Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11” from The FOD Runner. The video covers a well-structured week leading into race weekend. Watch the full version for additional context and coaching notes.

Key Points

• Week 11 functions as a mini-taper before a 20-mile race. Total mileage drops to around 14 miles to allow recovery from the previous week’s long run.
• Workouts emphasize zone-based training: easy runs in zone 1, followed by short efforts in zones 3 and 4, plus brief stride work to maintain leg responsiveness.
• On easier days, keep heart rate under 140 bpm. Use short intervals (1 minute hard, 1 minute recovery) to practice zone 3 and zone 4 pacing.
• Gym work scales back to a single session this week; avoid heavy lower-body lifts too close to race day.
• Include quick-leg strides—10-second bursts at higher cadence with 50 seconds of easy jogging—to sharpen turnover without the demand of all-out sprints.

Workout Example

Monday – 40‑minute recovery run (zone 1, conversational pace, HR < 140).

Tuesday – 5 × 2‑minute interval set:

• 1 min at zone 3 (roughly 6:02 min/mile)
• 1 min at zone 4 (roughly 5:22 min/mile)
• 1 min easy jog between repeats.

Thursday – 30‑minute run with stride work:

• 15 min easy (zone 1)
• 5–10 short strides: 10 seconds at higher pace, 50 seconds of easy running, repeat.

Weekly total: ~14 miles this week (tapered), with race weekend adding roughly 34 miles.

Closing Note

Try this reduced volume, zone-structured approach. Use the Pacing app to dial in your own training zones, then settle into fresh legs heading into your race.

References

• Sub 2:55 Marathon Training For Newport Marathon 2019 - Week 11 | FOD Runner - YouTube (YouTube Video)