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’s the workout you can run today.

Key Points

• A half-marathon taper typically uses a short, high-intensity session to sharpen your fitness without taxing your body. For additional session options grounded in research, see our piece on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Structure: 4 × 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 (≈ 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.
• Serves double duty as both a confidence builder and final sharpening block following 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 ~8:51 min/km).
   • 90 s recovery (easy jog or walk).
3. Cool‑down – easy jog and stretch (5 min).

Using kilometers? Target ~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 customization 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 — get out there and run it.

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)