What a taper does
A training plan builds fatigue and fitness at the same time. After several weeks of heavy load, fatigue hides part of your fitness. A taper reduces the load so fatigue falls before the race while fitness holds. It adds no fitness. You cannot fix in the last week what you skipped in the previous 12.
The basic rule: cut volume, keep intensity. Cut both and your legs go flat.
How long it lasts by distance
| Race | Length | Volume against peak |
|---|---|---|
| 5K | 7-10 days | 70-80% |
| 10K | 2 weeks | ~85%, then 60-65% |
| Half marathon | 2 weeks | ~85%, then 60-65% |
| Marathon | 3 weeks | ~85%, ~70%, ~50% |
Use these percentages as reference points.
The sessions you keep
Two rules guide the final weeks:
- The final specific session falls 10 to 14 days before. The biggest one falls 10 to 14 days before that. After the final one, the work is short and at race pace.
- Shrink long sessions. A 10 km session at race pace becomes 5 or 6 km. Keep the paces.
In the marathon, the biggest long run with an MP segment falls 3 to 4 weeks before. The last short session at marathon pace (8 to 10 km) falls 8 to 10 days before.
Example: 40:00 10K (4:00/km)
An intermediate runner with a peak of 70 km a week.
Week -2 (about 60 km, 85%)
- Monday: easy run, 8 km.
- Tuesday: final specific session: 3 km warm-up + 5 x 1000 m at 101% (3:58) with 90 s recovery + 2 km cool-down.
- Wednesday: easy run, 10 km.
- Thursday: easy run, 8 km with 6 strides.
- Friday: easy run, 8 km.
- Saturday: rest.
- Sunday: long run at 85% (4:36), 12 km.
Week -1 (about 45 km including the race, 60-65%)
- Monday: easy run, 8 km.
- Tuesday: warm-up + 3 x 1000 m at 100% (4:00) with 2 min recovery + 4 strides + cool-down.
- Wednesday: easy run, 6 km.
- Thursday: easy run, 6 km with 4 strides.
- Friday: rest.
- Saturday: 20 minutes easy + 4 strides.
- Sunday: race.
The Tuesday session is short and leaves you fresh. It keeps the feel of the pace and adds no training.
Example: 3:08 marathon (4:27/km)
An intermediate runner with a peak of 85 km a week.
- Week -3 (about 72 km, 85%). It includes, about 21 days before the race, the last big long run: 28 km with 10 km at 90% (4:54) and 18 km at 97-100% (4:35-4:27). This session closes the hard block.
- Week -2 (about 60 km, 70%). One short session at marathon pace, 8 to 10 days before the race: 2 x 4 km at 100% (4:27) with a 1 km float at 90% in between. An easy long run of 16-18 km.
- Race week (about 42 km excluding the race, 50%). Easy runs of 8-10 km, one short session 4 or 5 days out (3 x 1 km at 100%, 4:27, with 2 min recovery) and, the day before, 20 minutes easy with 4 strides.
Three weeks of lower volume feel like a lot at first. After sustained 85 km weeks, your body absorbs them.
Race week
Seven days, five rules:
- Sleep. Sleep as much as you can on nights 3 and 2 before. The night before often goes worse because of nerves. That is fine.
- Carbohydrates. In the marathon, raise the share of carbohydrates over the last 48 hours. For a 10K, a normal diet is enough.
- Nothing new. Shoes, clothes, breakfast and gels are the ones you used on long runs.
- Short strides. Four to six of 15 to 20 seconds the day before keep the feel of pace without tiring you.
- Save the hard work. A long session less than 7 days from the race costs you more than it gives.
Normal sensations
During a taper many runners feel heavy legs, restlessness and new aches. Your body is loosening up after weeks of load. Do not add kilometers or an extra session to “check” your fitness. Run what your plan says and rest.
If a niggle changes your stride, see a health professional before the race.
Typical taper mistakes
Cutting all at once. Dropping from 85 km to 30 km in one week leaves your legs flat. Reduce in two or three steps.
Compensating with intensity. A “test” session 5 days before the race, harder than the earlier ones, adds fatigue and no fitness.
Changing your routine. Sleep, eat and train at your usual times to avoid surprises on race day.
Fretting over easy-run pace. During a taper your easy runs may come out a little faster than usual. Allow it while they stay below 85%.
Training to calm your nerves. Kilometers will not settle last-week restlessness. Walk, rest and check the logistics: start time, clothes, aid stations.
Logistics
Taper weeks leave time for logistics. Decide your race outfit by the second week, test the shoes on one of the easy runs and confirm your plan for gels and water. Write your target splits on a card or in your watch before race week, not on race morning. For a 40:00 10K that is 4:00/km, or 20:00 at 5 km. For the 3:08 marathon it is 4:27/km, or 1:34 at halfway.
After the taper
The taper ends at the start line. Plan your return: after a 10K, 2 to 3 easy days before restarting. After a half marathon, 4 to 7. After a marathon, one or two weeks of short, very easy runs.
Calculate the paces for your taper sessions with the calculator. The home page builds the full plan with the taper already placed.
Frequently asked questions
How many weeks does a taper last?
Three weeks for a marathon, two for a half marathon and 10K, and 7 to 10 days for a 5K. Longer races need longer to clear fatigue.
How much should I cut volume?
For a marathon, to about 85% of peak the first week, 70% the second and half in race week. For the 10K and half marathon, 85% and then about 60-65% in race week. Treat them as reference points.
Should I stop running fast?
No. Volume drops and intensity stays. Keep short sessions at race pace and a few strides. Dropping fast running altogether leaves your legs flat.
When do I run the last long session?
The biggest session falls 10 to 14 days before the race in the 10K and half marathon, and 3 to 4 weeks before in the marathon. After that only short sessions remain.