Taper Week Tune-Up

Workout - Taper Week Tune-Up

• 18min @ 8'15''/mi
• 4 lots of:
  • 20s @ 6'00''/mi
  • 40s rest
• 4 lots of:
  • 3min @ 5'20''/mi
  • 2min 30s rest
• 12min @ 8'15''/mi

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Intro

Here’s a summary of week 18 from The FOD Runner’s SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run. Watch the full video for complete details.

Key points

A taper week with easy running, strides, and one light session of 4 × 3-minute intervals to keep the legs sharp without too much fatigue.

• Monday: 60-minute trail run at 7:30-7:45 min/mi (easy, HR ~127). Stay relaxed on the downhills.
• Tuesday: 45-min easy run at 8:13 min/mi followed by 4 × 3-min intervals. Paces escalate from 5:26 to 5:14 min/mi, recovery jogs between each effort.
• Thursday: 45-50 min easy run (6-7 mi) with optional hard surges of ~0.1 mi followed by 0.1-0.2 mi easy recovery. HR around 133.
• Friday: 30-minute easy run with strides to close out the week.

For race day, go conservative early, similar to the Seven Bridge run. Target a 75-minute half (~5:40-5:45 min/km) but keep the opening miles restrained to save energy for the finish. Stay in the 120-130 bpm HR zone, use strides for leg sharpness, and move smoothly on downhills.

Workout example

Monday (trail):

• 60 min at 7:30-7:45 min/mi, HR ~127, relaxed downhill running.

Tuesday (bridge):

• 45 min easy run at 8:13 min/mi.
• 4 × 3 min intervals:
  • 1st ~5:26 min/mi (uphill), 2nd ~5:21, 3rd ~5:14 (downhill).
• Recovery jog between each.
• Finish with a few strides.

Thursday:

• 45-50 min easy (6-7 mi) at ~6:30 min/mi, HR ~133.
• Optional hard surges: 0.1 mi at pace, 0.1-0.2 mi easy, repeat.

Friday:

• 30 min easy, finishing with strides.

Closing note

Use this taper week as your template, set your paces in the Pacing app, and head into Bristol Half prepared.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run | FOD Runner - YouTube (YouTube Video)