Half-Marathon Taper Tune-Up

Workout - Half-Marathon Taper Tune-Up

• 10min @ 10'00''/mi
• 4 lots of:
  • 3min @ 8'00''/mi
  • 1min 30s rest
• 8min @ 10'00''/mi

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Intro: here’s a breakdown of TAPER WORKOUT For CARDIFF HALF MARATHON + SAYSKY Running Clothing REVIEW from The FOD Runner. Worth watching the full video. Below is the workout you can run today.

Key points:

• A half-marathon taper usually uses a short, high-intensity session to sharpen your fitness without taxing your body. For more session options grounded in research, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Structure: 4 x 3-minute repeats at your target race pace, with 90 seconds of easy recovery jogging between each.
• Andy’s aiming for 5:30 min/mile (around 8:51 min/km), a solid goal for a quick, flat route like Cardiff. This same type of focused interval work appears in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Doubles as a confidence builder and final sharpening block after a recent calf strain.
• The trick: stay relaxed. Good running form, controlled breathing, no all-out sprinting.

Workout example:

1. Warm-up: light jog and dynamic drills (5-10 min).
2. Main set, complete 4 times:
   • 3 min at 5:30 min/mi (or around 8:51 min/km).
   • 90 s recovery (easy jog or walk).
3. Cool-down: easy jog and stretch (5 min).

Using kilometers? Target around 8:51 min/km for the 3-minute effort.

Closing note: use this taper before your next race and adjust the paces in your Pacing app to suit your own target. This matters whether you’re tapering for a half or running a full training block, see our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. It’s brief, it works, and it gives you an edge going in.

Check the full FOD Runner video for the complete workout, gear breakdown, and more coaching notes.

References

• TAPER WORKOUT For CARDIFF HALF MARATHON + SAYSKY Running Clothing REVIEW | FOD Runner - YouTube (YouTube Video)