MK talks about how to taper for a 3-hour marathon while on a recovery run. Let’s go!
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Cole is a hobby marathoner and has run 9 marathons! Haven races (half) marathons as her extracurricular focus to show colleges that she has grit! Evan aims to qualify for the Olympic Trials in the marathon for the 2028 LA Olympics. Dmax is golfer turned runner seeking happiness through his running journey. Dr. Denny is a marathoner looking to achieve the Abbott World Marathon Major Six Star. Father Daniel uses marathoning as an exercise to strengthen his soul for God’s work at Our Lady of Peace Korean Catholic Center. Anita is a hybrid athlete when she’s not fixing people’s smiles. Alex is a mountain ultra runner, drones, and coaches Evan. MK (video narrator) is a marathoner and coaches the kids as well as other athletes.
PBs
MK: 2:51:11 Marathon, 38:24 10K, 18:43 5K, 16:46:42 100-Mile
Alex: 30:19 10K, 14:39 5K
Denny: 2:58:09, 18:08 5K
Dmax: 3:09:26 Marathon, 1:32:22 Half Marathon, 41:33 10K, 20:30 5K
Father Daniel: 3:20:21 Marathon
Anita: 3:41 Marathon
Cole: 3:05:41 Marathon, 1:37:35 Half Marathon
Haven: 3:52:56 Marathon, 1:44:25 Half Marathon
Evan: 3:10:14 Marathon, 1:32:15 Half Marathon
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Mile 1 956 mile 2 942 mile 3 950 mile 4 918 have bathroom break all right M five 9:43 welcome to another episode of the HRC marathon training Vlog MK here here and it’s Thursday and we’re on a very much needed recovery run after two really hard back-to-back days where we did 600 met intervals on Tuesday and flick intervals on Wednesday in a medium
Long run woo that was a good one while we shake out the legs I’m going to talk about how to do a taper for a marathon all right let’s go I’m going to break down our taper in terms of volume threshold V2 Max and the long run we will begin to reduce volume
3 weeks out from race day and we’ll reduce volume by 20% every week until race week while maintaining intensity during the tapering of volume definitely got to stay sharp during the taper we’ll do our last threshhold focused workout 15 days to race day we’ll do a 10K time trial
And actually that’s coming up this Saturday but we’re not going for personal bests here um we’re shifting our Focus to the long run as we get closer to race day since the long run mimics the actual race better than a 10K so instead of personal best we’re just
Going for our V calculated 10K equivalent to whatever our marathon Race goal is so for example if Evan is going for a 3-hour marathon then she will shoot to run a 10K in about 3840 3840 is uh pretty conservative time for Evan because she can go either low
38 or sub 38 but there’s no need to push that hard and be tight and sore for the following day Sunday’s long run where we want to put in some good quality effort there to simulate the marathon mile 6 940 we will do our last V2 Max Focus
Workout 10 days to race day our last V2 Max workout will be a track session of 3 * 1600 M and we’ll do this only at 5K race pace and similar to the 10K time trial in the 3 times 1600 met track session we’re not going to go as hard as
We can we’ll simply run at our 5K race equivalent for whatever Marathon goal that we set for ourselves so once again in the case for Evan the 5K race equivalent is around 1830 even though she can run a little bit faster than that we’re going to keep it at around
6-minute pace for her 1600 M intervals the volume of long runs will also taper every week for 3 weeks so for example at 3 weeks out we had a 22m run at 2 weeks out we have a 17m run and one week out we’ll do a 13m run and although we’re
Decreasing the long run distance each week we’re going to maintain the intensity and do some pretty hard workouts during those long runs I’ll leave a card at the end of the video that gives a good example of the type of long run workouts that we do as we draw closer to race
Day hey check us out on patreon it’s a great way to interact with us a little bit more and it helps keep our Channel going thanks a ton hey thanks for joining us for our recovery plus speed workout and for coming along with me to the very end of
This talk about tapering for a marathon Race hey don’t forget to help get this video out to as many people as possible by giving it a like subscribe if you haven’t done so already you can visit us on Instagram at all All Heart RC and you can find all the details about our
Workout on straa by searching for Michael Kim at allart RC my legs are tight from back to back days of hard workouts I’m going to go home do some ability get some rolling and massage in and I’m going to have a great day I hope you have a great day and a meaningful
Run I’ll see you in the next one all right bye now And once again we’ll just do
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