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 covering taper week training for the Weston Super Mare half-marathon, here’s a detailed breakdown of the featured workout. You’ll be able to run this session right away using these pacing targets, and the full video offers additional context plus shoe recommendations for those interested in deeper details.
Key Points
- Mini-taper week: Pull back on Thursday’s workload and intensity to arrive at the weekend half-marathon feeling sharp and ready.
- Tempo-sandwich structure: Alternate brief, quicker surges with easy running to maintain leg responsiveness without burning energy before race day.
- Target your goal pace: Shoot for around 5:40 min/mi (≈5 min 40 sec per mile), matching your intended half-marathon speed.
- Light and visible: Wear reflective gear for early-morning or evening runs; keep the effort manageable and comfortable.
Workout Example (≈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 × 2 min + 3 × 30 sec + 3 × 2 min = 22½ min. About 14 min sits at goal pace, the remainder is easy recovery.
Practical Tips to Try Right Now
- 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.
- Take a moment to check your gear for reflective elements before any early-morning runs.
Closing Note
Take the tempo-sandwich concept for a spin 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 and build confidence going into race day – you’ve got this! 🚀