Last hard workout 7 days out from half marathon? Critique my taper...

If you think that will work, go for it.

However, I'd suggest doing something a bit faster than Half Marathon pace in the last 10 days, or else you'll risk feeling stale. Half Marathon pace may even feel uncomfortably fast.

Rather than doubling up with that second "light" threshold workout, maybe do some shorter faster intervals, but keep the recovery long and the volume low.

I ran my half PR after doing 10 x 200m Hills 3 days before the race. You shouldn't do these all-out, but more like a long stride.

I know Frank Shorter used to do a bunch of fast 200s 2 days before his marathons, and there's quite of bit research suggesting that athlete's recover quickly and actually acquire the benefits of such workouts within a 48 hour period, whereas, vo2 max and threshold workouts can take between 7-10 days.

Feels a little aggressive 7 days out. I've always done the final long run workout 2 weeks out & the last big threshold workout 10-11 days out. Ez (shorter) long run 1 week out. Something light race week like 4 x 1200 or 5 x 1k @ (true) T. If you've done the work, I wouldn't mess with 10k @ T 7 days out. Would take a few more recovery days.

My best half went like this from 3.5 weeks out: 3.5 out- 12x1k @ T (1:00 rest), 3 weeks out- longest LR (2 hrs) w./ 30e/30 moderate/30 uptempo/30e -- slower than MP on the uptempo but a good, quality LR, 2.5 weeks out- 5k-4x800-5k, 2 weeks out- 1hr45min/ez 25k (but did a 6k tempo the day before after a long ride), 1.5 weeks out- 3x (2 miles/400), 1 week out- ez 90min, 4 days out- 4x1200 @ T (400 jogs, negative split each rep) + 4x200 faster, 4x20s strides after ez run the day before the race

What did your workouts peak at before this taper? Need more context?

What paces did you target for the workouts that I highlighted?

This.

It's not a hard and fast rule, but it's generally believed it can take up to 10 days for the body to full adapt to a training stimulus. So a hard workout less than that you're compromising recovery time while potentially losing some of the positive effects of the workout. Obviously faster work within that 10 days still serves an important purpose to prepare the body for the race itself and it's particular pace. But when people talk about their "last big workout" before a goal race (again, not talking about sharpening workouts), it's best kept around that 10-12 day window.

Yeah, 2-3 weeks out were harder training for me. My workout I'm doing 7 days out isn't a truly hard workout, more like it's my last standard "real" workout. Everything I'm doing after that is very much true taper mode, ie moving the legs but not going hard at all.

My threshold day I mentioned 4 days out is really more about the strides, as I plan to do only 3 miles of threshold work at a pace a little slower than true threshold pace and also do 10x100m @ roughly 600m - 800m race pace.

Maybe this isn't ideal, but last year I didn't really taper much until the last 4 days before the race and still ran well, and I've been having really good workouts, so I'm not sure a big taper is really necessary. I have been feeling good.

This guy knows what he’s talking about. I’d move up the last long run and workout by about 3 days. Taper should be about 10 days. You’re not going to get any benefit on race day from anything after 10 days out. If you’re more comfortable doing what you described than what was posted here, you’re probably fine. Just back off the volume a little on the workout 7 days out.

I actually disagree with what other people have said: 6 miles of threshold work is definitely not a big workout so it should be. However for your last workout I think you need to change it completely. 10 strides at 800 pace is ridiculous: you’ll be really sore and so much near sprinting will raise your muscle tension too much, and your muscles will be shot by halfway through the race. Try something like 10x400 at 10k pace

For the 5k-4x8-5k it was supposed to be half marathon pace on the 5ks & a little faster (T >>> 10k) on the 800s. I was training for a hilly half & did it on a tough 2.5 mile loop. Ended up 10s/mile slower than what I would race the half at on the 5ks. Ended up 5ish seconds faster than race pace on the 3:00 reps. Took 4:00 ez jog after the 1st 5k & 2:00 after each of the 3:00 reps (no extra rest after #4 just straight into the last 5k). ~15 mile day with warm up + c/d. Effort was right.

The 3x2 felt a lot better on the track a week later. Aim was, again, half marathon effort. I was 5s/mile faster than race pace, which is what I've found is ~right for this workout. I also closed the last rep a little faster than the first two so I was closer to goal pace through the 1st 2 reps. The 400s were done @ ~3k pace for some turnover/to make the workout a touch harder. Pattern was 3200 @ half, 400 jog, 400 @ 3k, 400 jog. 13 miles w./ warm up + c/d.

OP I like this articles from Runnersconnect. 10k @ T 7 days out is probably doable but it's pushing the recovery timeline. If this race is important I would structure it differently to give your body a chance to make adaptations/recover.

runnersconnect.net

How long before you benefit from a running workout

Conventional wisdom says it takes 10 days to absorb a workout. But, is this true? And, is the same for every type of running workout? We take a look at the science

Link:runnersconnect.net/coach-corner/how-lo...

If someone has been doing this kind of work regularly, they will not be significantly sore afterwards. I have done "workouts" of 10x100m before actual workouts and still felt great on many occasions. I do agree randomly doing something like this if you haven't already been doing it is unwise though. For a half marathon, one could argue 3k pace is "speed" work, but I don't think there's broad consensus on this topic.

Fair enough but the point about muscle tension still stands

Raising muscle tension too much? Can you explain what you mean? Never heard such a term before.