Taper Week Tempo Sandwich
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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Intro
Based on The FOD Runner’s video on taper week training for the Weston Super Mare half-marathon, here’s a breakdown of the featured workout. You can run this session right away using these pacing targets. The full video has additional context plus shoe recommendations.
Key points
- Mini-taper week: pull back on Thursday’s workload and intensity to arrive at the weekend half-marathon feeling sharp.
- Tempo-sandwich structure: alternate brief, quicker surges with easy running to keep leg responsiveness without burning energy before race day.
- Target your goal pace: aim for around 5:40 min/mi, matching your intended half-marathon speed.
- Wear reflective gear for early-morning or evening runs. Keep the effort comfortable.
Workout example (about 22.5 min total)
| Set | Duration | Target Pace | Note |
|---|---|---|---|
| 1 | 2 min | 5:40 min/mi | easy, holding your goal half-marathon pace |
| 2 | 30 sec | 5:20 min/mi | quick surge, slightly faster than goal pace |
| 3 | 2 min | 5:40 min/mi | drop back to goal pace |
| 4 | 30 sec | 5:20 min/mi | another surge |
| 5 | 2 min | 5:40 min/mi | return to easy intervals |
| 6 | 30 sec | 5:20 min/mi | final surge |
| 7 | 2 min | 5:40 min/mi | easy finish |
Total work: 3 x 2 min + 3 x 30 sec + 3 x 2 min = 22½ min. About 14 min sits at goal pace, the rest is easy recovery.
Practical tips
- Adjust paces to suit your own half-marathon goal (for example, 5:30 min/mi if aiming for a 1:55 finish).
- Load the intervals into your Pacing app and switch to kilometers per minute if that’s your preference.
- Keep the session easy. This is about staying sharp, not exhausting yourself before Sunday’s race.
- Check your gear for reflective elements before any early-morning runs.
Closing note
Try the tempo-sandwich this week and feel your legs respond for the Weston Super Mare half-marathon on Sunday. Use your Pacing app to dial in your own target speeds.