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Half Taper Session

LOAD: 25

2km WU @ Easy Pace (RPE: 3)

5km @ Half Marathon Pace (RPE: 6)
3 minutes recovery

5 x 200 metres @ Target Time (RPE: 9)
60 second recoveries

2km CD @ Easy Pace (RPE: 3)

A really good session to do the week of a half marathon. A chance to practice race pace at a lower volume and get some speed in the legs.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Was super nervous going into this one. Just didn’t think I’d manage it… But really pushed hard and really really pleased with my results of this. Found it very tough, particularly in the 5km, and I ran a new route after work – not knowing that the first bit of the 5km was uphill but powered through. Very happy with this though and knee seems to have calmed down for now.
Andy Wood
Love this. Hopefully a confidence boost ahead of Sunday which is great timing. It’s good to be nervous, it shows you care, and also it’s the same feelings your get Sunday, those of self doubt, the unknown, but you’ve proven here you can work hard and get it done and Sunday will be no different. Really pleased with your effort here and the splits. A couple of the kms you were comfortable under target pace. The only thing I would say about Sunday is be really focused on your early pace. If you average 6:00 per km, you will PB Sunday. So no reason to be going much quicker than that early on. So if you see 5:45 on the watch, then my advice would be drop back a little and conserve that energy. 5:45 at that stage might feel easy and you’d be inclined to bank time, don’t, because then you’ll lose that benefit in the last 5km. I’d personally recommended targeting 5:55 every km, with the RPE slowing rising from 4/10 in the first 5km to 8/10 in the last 5k. That for me is the perfect way to run a half marathon. Hopefully this has given you the confidence that you can do it Sunday. Great work Andy.
simon-linklater

Coach Simon