Pre-Race Taper Sharpener
Workout - Pre-Race Taper Sharpener
- 10min @ 10'00''/km
- 5min @ 5'00''/km
- 3 lots of:
- 2min @ 7'30''/mi
- 1min 15s rest
- 3 lots of:
- 1min @ 4'00''/km
- 1min 15s rest
- 5min @ 10'00''/km
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Intro The FOD Runner put out a smart week-10 taper for sub-75 half-marathoners. Here’s what you need to hit the starting line fresh. Watch the full video for all the nuance.
Key Points
- Taper week structure: easy runs, a 60-minute steady session, and a speed workout designed to sharpen your legs.
- Aim for 6:38 per mile (≈10 km/h) during your steady runs—keep the effort aerobic and controlled.
- Wednesday’s speed work uses short, high-intensity intervals to build leg turnover without the fatigue load that can hurt you before race day.
- Race strategy: start conservative, keep things below your tempo pace, and save your harder effort for the final 5 km.
Workout Example
Monday – 60 min steady
- Run 9.5 miles at 6:38 / mi in a relaxed, controlled rhythm.
Tuesday – 30 min easy
- 30 minutes easy, no structure—just keep moving.
Wednesday – Speed Session
- Warm-up 5 min easy.
- 5 min at 5K race pace (≈5:30 / mi) – hard but controlled.
- 3 × 2 min @ ~4:30 / mi with 75 s recovery jog between each.
- 3 × 1 min @ ~4:00 / mi with 75 s recovery jog.
- Cool-down 5 min easy. (About 12 minutes of interval work; the goal is to wake up your legs without piling on fatigue before Sunday.)
Thursday – 50 min steady
- Same pace as Monday, with an emphasis on relaxed breathing.
Saturday – 30 min Shake-Out
- Easy run with a few quick strides at the finish to keep your legs fresh.
Sunday – Race Day (74 min half-marathon)
- Target 6:38 / mi across the full 13.1 miles. Stay controlled, below your tempo pace, for the first 10 miles, then build your effort in the closing 5 km.
Closing Note Adjust the paces to fit your current fitness using the Pacing app. You’ll arrive at race day rested, sharp, and primed to break 75 minutes. Go get it.