Race Week Sharpener

Workout - Race Week Sharpener

• 12min @ 7'00''/km
• 3 lots of:
  • 3min @ 5'30''/km
  • 2min @ 7'00''/km
• 1.6km @ 3'30''/km
• 7min @ 8'00''/km

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Intro: a breakdown of “Race Week Workout | Half Marathon Taper Workout” from The FOD Runner. The full video is worth a watch. The core takeaways are below so you can run the session today.

Key points

• During taper week, keep legs fresh with short, high-intensity bursts and easy recovery running.
• The structure alternates 3 minutes at half-marathon goal pace with 2 minutes easy, repeated 3 times. About 3 miles of focused work.
• Stay composed during the harder segments. Steady breathing, soft tongue, mental control.

Workout example

1. Warm-up: 5-10 min easy jog.
2. Main set: 3 min at half-marathon pace (around 5:30/mi), 2 min easy. Repeat 3 times (each covers ~0.5 mi).
3. Finish: 1 mile at a quicker, energetic pace (aim for 5:00/mi or faster if possible).
4. Cool-down: 5 min easy jog plus stretching.

Tips

• Steady breathing and a soft tongue during the 3-minute hard segments.
• Use a watch or phone to time the 3- and 2-minute intervals.
• Your paces will differ from these. Use your own half-marathon target.

Closing note: run this taper session this week. The Pacing app makes it easy to set your intervals to your goals.

References

• Race Week Workout | Half Marathon Taper Workout | FOD Runner - YouTube (YouTube Video)