Race Week Sharpener
Workout - Race Week Sharpener
- 12min @ 7'00''/km
- 3 lots of:
- 3min @ 5'30''/km
- 2min @ 7'00''/km
- 1.6km @ 3'30''/km
- 7min @ 8'00''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Here’s a breakdown of Race Week Workout | Half Marathon Taper Workout from The FOD Runner. The full video is well worth watching for the complete picture, but we’ve gathered the core takeaways so you can start this session today.
Key Points:
- During taper week, keep your legs fresh by mixing short, high-intensity bursts with periods of easy recovery running.
- The structure alternates 3 minutes at your half-marathon goal pace with 2 minutes easy, repeated roughly 3 times, totaling around 3 miles of focused work.
- Stay composed during the harder segments—keep your breathing steady and your tongue relaxed, and maintain mental control.
Workout Example:
- Warm‑up – Jog easily for 5–10 minutes.
- Main set – Run 3 minutes at your target half-marathon pace (around 5:30 / mi), then 2 minutes easy. Repeat 3 times (each covers roughly 0.5 mi).
- Finish – Run 1 mile at a quicker, energetic pace (aim for 5:00 / mi or faster if you can manage it).
- Cool‑down – Easy jog for 5 minutes plus stretching.
Tips to try right now:
- During the 3-minute hard segments, keep your breathing steady and your tongue soft.
- Use your watch or phone to time the 3- and 2-minute intervals so you stay on track.
- Your paces might differ from what’s listed—simply use your own half-marathon target pace instead.
Closing Note: Run through this taper session this week and feel the sharpness that comes from smart pacing. The Pacing app makes it easy to adjust your intervals to match your own goals—happy running, and good luck on race day!