SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 7 - TAPER Week For Gloucester 10k” 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

Tapering for the 10K: Week 7 is a taper week, focusing on reduced volume to keep your legs fresh before the Gloucester 10K. A successful taper is a crucial part of any race plan, and if you’re looking for more comprehensive strategies, our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can help you peak perfectly.
The Main Workout: The key session is a sharp Tuesday interval workout designed to keep the legs snappy without causing fatigue. This type of session is a cornerstone of effective running, and you can learn more about the science behind it in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Workout Details: The session includes 9 × 2‑minute intervals at ~5:20 – 5:30 / mile, plus 9 × 30‑second faster intervals (~5:00 / mile) and 4 × 50‑meter strides. These short, fast bursts are fantastic for honing top-end speed, a technique also explored in our strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Supporting Runs: The rest of the week supports recovery. Thursday features 35 minutes at a comfortable moderate pace plus 5 × 200 m strides, while Friday is a 30-minute easy run to keep effort low.
Practical Tip: Avoid heavy football or other high‑intensity activities the week before a race. Prioritize easy runs and short strides to conserve energy.

Taper Week Workout Example (Tuesday)

Ready to try it? Here’s the breakdown of the main Tuesday session:

Warm‑up: 10–15 minutes of easy running.
Main Set: Run 9 repetitions of:
- 2 minutes at ~5:20 / mile (strong, but controlled)
- 30 seconds at ~5:00 / mile (fast and sharp)
Strides: Finish with 4 × 50 m strides (focus on good form, not an all-out sprint).
Cool‑down: 10 minutes of easy running.

Closing Note

Give this taper workout a go, adjusting the paces to match your current fitness in the Pacing app. The goal is to arrive at the Gloucester 10K starting line feeling fresh, sharp, and ready to perform. Have fun, trust your training, and keep the miles rolling