My BEST TAPER Week WORKOUT In The SAUCONY Endorphin SPEED With Lee | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “My BEST TAPER Week WORKOUT In The SAUCONY Endorphin SPEED With Lee” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The classic taper-week workout is 4 × 3-minute intervals at race pace (gold pace) with 90 seconds recovery between each effort. This is a perfect example of a key session, and you can learn more about the methodology in our complete guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
It’s a versatile session that works for 10K, half-marathon, or marathon training. If you’re targeting a 10K, this workout fits perfectly into the final week of a structured plan, which you can find in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. While the volume here is higher, the principle of race-pace work is also fundamental to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Run the intervals by effort when conditions are windy or rainy, aiming for the same effort as your target race pace.
After the workout, the plan is easy run on Thursday and no more running until the race on Sunday.
New course changes: start on the English side, use downhill dog-leg sections early for a fast start, then tackle the bridge later. Aim for a fast first mile (below race pace) on the downhill, then settle into race pace on the bridge.
Practical tip: use the wind to your advantage on the back-hand side (wind behind you) for faster reps.

Workout Example

Taper-Week Workout (Saucony Endorphin Speed)

Repeat 4 times:
  • 3 minutes @ race-pace (gold pace) – aim for your target 10K/half-marathon pace.
  • 90-second easy jog recovery.

Goal paces (example from video):
  • 1st rep: 5:27 per km (slightly faster than gold pace)
  • 2nd & 3rd reps: 5:27–5:28 per km (wind-affected)
  • 4th rep: 5:28 per km (wind behind, easier)

Closing Note Give this taper-week session a try and tweak the paces to match your own goal pace using the Pacing app. Good luck, and enjoy the new Severn Bridge course – you’ve got the plan, now go crush it! 🚀