Speed Workout & Tapering | Half Marathon Training Update - Seth James DeMoor

Intro

This is a quick summary of Speed Workout & Tapering | Half Marathon Training Update from Seth James DeMoor. 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 taper starts three weeks out from the race, dropping weekly mileage from 130 mi to about 100 mi, then 80 mi, and finally ~30 mi in race week.
• Volume goes down, but intensity stays high – keep fast work and leg turnover sharp.
• Use a “fast‑twitch” track session to maintain speed and form while your overall volume is decreasing.
• Mental focus on form, cadence and biomechanics is crucial during the harder intervals.

Workout Example (Track Session – ~3 mi total)

1. Warm‑up (easy jog + dynamic drills)
2. Intervals – 100 m jog recovery between each effort:
   • 2 × 100 m
   • 2 × 200 m
   • 2 × 300 m
   • 2 × 400 m
   • 2 × 500 m
   • 2 × 600 m
   • 2 × 800 m
   • 2 × 1,000 m (run at a fast, but sustainable, effort – around 4:57 for the 1,600 m later)
   • Finish: 1 mi (1,600 m) at roughly a 4:57‑minute mile pace.
3. Drop‑back (same effort order but half the reps):
   • 2 × 100 m, 2 × 200 m, 2 × 300 m, 2 × 400 m, each with a 100 m jog between.
4. Cool‑down (easy jog + stretch).

Key take‑away: The 100‑m jog between repeats gives enough recovery to keep the workout primarily a turnover/fast‑twitch workout, not a full anaerobic session.

Closing Note

Give this track workout a try this week, adjusting the paces to match your own training zones in the Pacing app. Keep the volume low, the intensity high, and stay sharp for race day – you’ve got this! 🚀

References

• Speed Workout & Tapering | Half Marathon Training Update - YouTube (YouTube Video)

Workout - Taper Fast-Twitch Ladder

• 12min @ 6'30''/km
• 4 lots of:
  • 50m @ 4'00''/km
• 2 lots of:
  • 200m @ 4'30''/km
  • 1min 24s rest
• 2 lots of:
  • 400m @ 4'30''/km
  • 1min 24s rest
• 800m @ 5'30''/km
• 1min 24s rest
• 2 lots of:
  • 200m @ 7'00''/mi
  • 1min 24s rest
• 12min @ 6'30''/km

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