This is the Arete Endurance Taper Workout. If tapering run the 3200 Metres at your goal pace (for ½ Marathon and Higher). Then slightly increase pace for the following 800 Metre intervals.
Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
3200 Metres (2 Miles) At Tempo (Between ½ Marathon Pace and 10KM Race Pace) RPE7
800 Metres Easy RPE4
800 Metres at 10KM Race Pace RPE7.5
800 Metres Easy RPE
800 Metres at 5KM Race Pace RPE8
Warmdown:
Aim for 10 minutes of easy running