Race Week Workout | Half Marathon Taper Workout | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Race Week Workout | Half Marathon Taper Workout 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:

Taper week workouts keep the legs fresh by mixing short, high‑intensity bursts with easy recovery.
The session uses a 3‑minute “on” at half‑marathon pace followed by 2 minutes “off” easy, repeated for about 3 miles total.
Focus on relaxed breathing, a soft‑tongue position, and staying mentally “in control” during the hard minutes.

Workout Example:

Warm‑up – 5‑10 min easy jog.
Main set – 3 minutes at your target half‑marathon pace (≈ 5:30 / mi) then 2 minutes easy. Repeat 3 times (each repeat covers ~0.5 mi).
Finish – 1 mile at a faster, “super‑speedy” pace (aim for ~5:00 / mi or faster if you can).
Cool‑down – 5 min easy jog + stretch.

Tips to try right now:

Keep your tongue relaxed and breathing steady during the 3‑minute hard effort.
Use a watch or phone to time the 3‑/2‑minute intervals so you stay on track.
If the listed paces don’t match your current fitness, simply substitute your own half‑marathon goal pace.

Closing Note: Give this taper workout a go this week and feel the race‑day sharpness! You can easily adjust the paces in the Pacing app to fit your own goals – happy running and good luck on race day!