TAPER WEEK Workout WITH LEE + Weston Super Mare HALF MARATHON Race PLAN & SHOES - The FOD Runner
Intro
This is a quick summary of TAPER WEEK Workout WITH LEE + Weston Super Mare HALF MARATHON Race PLAN & SHOES 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
- Mini‑taper week: dial back Thursday’s volume and intensity to arrive fresh for the weekend half‑marathon.
- Tempo‑sandwich concept: alternate short, slightly faster surges with easy jogs to keep legs sharp without over‑loading.
- Goal pace focus: aim for roughly 5:40 min/mi (≈5 min 40 sec per mile) – the target half‑marathon pace.
- Safety tip: run visible (reflective gear) in low‑light conditions; keep the effort light and enjoyable.
Workout Example (≈22.5 min total)
| Set | Duration | Target Pace | Note |
|---|---|---|---|
| 1 | 2 min | 5:40 min/mi | easy, hold goal half‑marathon pace |
| 2 | 30 sec | 5:20 min/mi | short surge, a bit faster than goal |
| 3 | 2 min | 5:40 min/mi | return to goal pace |
| 4 | 30 sec | 5:20 min/mi | repeat surge |
| 5 | 2 min | 5:40 min/mi | repeat easy interval |
| 6 | 30 sec | 5:20 min/mi | final surge |
| 7 | 2 min | 5:40 min/mi | cool‑down finish |
Total work: 3 × 2 min + 3 × 30 sec + 3 × 2 min = 22½ min. Approx. 14 min are at target paces, the rest is easy recovery.
Practical Tips to Try Right Now
- Adjust the paces to match your own goal half‑marathon time (e.g., 5:30 min/mi for a 1:55 half).
- Use the Pacing app to set the intervals; you can swap minutes‑per‑mile for minutes‑per‑kilometer if you prefer km.
- Keep the workout light – the purpose is to stay sharp, not to fatigue you before race day.
- Run a quick reflective gear check before early‑morning sessions.
Closing Note
Give this short, sharp “tempo sandwich” a go this week and feel the legs fire up for Sunday’s Weston Super Mare half‑marathon. Feel free to tweak the paces in your Pacing app to fit your own race plan – you’ve got this! 🚀
Workout - Taper Week Tempo Sandwich
- 10min @ 8'30''/mi
- 4 lots of:
- 2min @ 5'40''/mi
- 30s @ 5'20''/mi
- 10min @ 8'30''/mi
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