This workout is designed to be run in the weeks leading up to your goal race. Since you’ll be in taper mode, you likely will not gain a lot more speed or endurance in the last two few weeks of training. Many training programs cut back on speedwork earlier on in training as well.

The goal of this workout is to practice running at different race effort levels to get a feel for your target race pace. The template above is probably most ideal for those racing a half marathon or 10 mile. The numbers at the side represent the number of minutes you should run at each pace. While different paces feel much different depending on the day, this workout is a way to try to dial in on what your target pace feels like effort-wise. Basically, you’ll run intervals at slightly slower and faster paces than your target paces to see how comfortable you are.

Race day is difficult to simulate and don’t overreact to how this workout feels! However, it might give you some guidance on race strategy or if the pace you are targeting seems reasonable. Obviously, you need to factor in your experience level, how training has gone, your risk tolerance, and a number of factors…whatever you do, don’t forget to have fun out there!

On another note, you can use this workout template further out from race day as well. This might be a good way to check in on how a target race pace feels. Tempo runs are great for that as well, but this could be an alternate.