Taper Week Tune-Up

Workout - Taper Week Tune-Up

• 18min @ 8'15''/mi
• 4 lots of:
  • 20s @ 6'00''/mi
  • 40s rest
• 4 lots of:
  • 3min @ 5'20''/mi
  • 2min 30s rest
• 12min @ 8'15''/mi

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Intro

Here’s a summary of week 18 from The FOD Runner’s “SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run.” Watch the full video for complete details.

Key Points

This week follows a taper structure, with easy running, strides, and a single light session of 4 × 3‑minute intervals to keep the legs sharp without excess fatigue.

• Monday: 60‑minute trail run at 7:30‑7:45 min/mi (easy, HR ≈ 127). Focus on relaxed downhill segments.
• Tuesday: 45‑min easy run at 8:13 min/mi followed by 4 × 3‑min intervals. Paces escalate from 5:26 → 5:14 min/mi. Recovery jogs separate each effort.
• Thursday: 45‑50 min easy run (6‑7 mi) with optional hard surges of ~0.1 mi followed by 0.1‑0.2 mi easy recovery. Aim for HR around 133.
• Friday: 30‑minute easy run with strides to close out the week.

For race day, adopt a conservative pace early—similar to the approach used in the “Seven Bridge” run. Target a 75‑minute half (≈5:40‑5:45 min/km) but keep the opening miles restrained to preserve energy for the finish. Stay in the 120‑130 bpm HR zone, use strides for leg sharpness, and move smoothly on downhill sections.

Workout Example

Monday (Trail)

• 60 min at 7:30‑7:45 min/mi, HR ≈ 127, relaxed downhill running.

Tuesday (Bridge)

• 45 min easy run at 8:13 min/mi.
• 4 × 3 min intervals:
  • 1st interval ≈ 5:26 min/mi (uphill), 2nd ≈ 5:21, 3rd ≈ 5:14 (downhill).
• Recovery jog between each interval.
• Finish with a few strides.

Thursday

• 45‑50 min easy (6‑7 mi) at ~6:30 min/mi, HR ≈ 133.
• Optional hard surges: 0.1 mi at pace, 0.1‑0.2 mi easy, repeat.

Friday

• 30 min easy, finishing with strides.

Closing Note

Use this taper week as your template, personalize the paces with the Pacing app, and enter Bristol Half prepared. Run smart, stay composed, and go after that sub‑74 target. You’ve got this! 🚀

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 18 - BRISTOL Half PLAN & Group Run | FOD Runner - YouTube (YouTube Video)