How to taper before a race
TL;DR
Taper means cutting training volume 40–60% over the final 1–3 weeks (longer for the marathon, shorter for a 5K) while keeping some intensity, so fatigue clears and fitness surfaces. Don't add fitness now — you can't — and don't go fully passive either, which leaves you flat. The goal: arrive recovered, sharp and confident.
How long should a taper be?
Roughly: 5K/10K 7–10 days, half marathon 10–14 days, marathon 2–3 weeks. The longer and harder the build, the more fatigue you've accumulated and the more taper you need. Trail ultras add their own recovery demands from eccentric (downhill) load.
Cut volume, keep intensity
The evidence is consistent: reduce total volume 40–60% but keep some race-pace or faster work (shorter and less frequent) to stay sharp. Slashing intensity entirely is the classic mistake — it leaves the legs sluggish on race day. Frequency stays roughly the same; sessions just get shorter.
What happens in your body
During the taper, muscle glycogen restores, micro-damage repairs, and accumulated fatigue dissipates while fitness is retained for weeks. That's why you can lose the 'training feeling' and still race faster — the heaviness was fatigue masking your fitness.
Taper traps to avoid
Don't add a 'reassurance' long run, don't try a brand-new diet, don't panic at taper-week niggles (they're normal), and don't oversleep your routine away. Trust the work that's banked. A coach that knows your build can tell you whether a tired week is taper or a red flag — that's where personalised adaptation matters.
Frequently asked questions
How much should I run during taper week?
Around 40–60% of your peak weekly volume, keeping a short dose of race-pace work. Keep your usual number of runs but make them shorter.
Should I run the day before a race?
Usually yes — a short, easy 15–25 min jog with a few strides keeps the legs primed. Full rest the day before is also fine if that's your habit.
Why do I feel sluggish during the taper?
It's normal: reducing volume can feel strange and 'taper niggles' are common as your body repairs. It usually clears by race day. If a coach tracks your load, they can confirm it's taper, not a problem.
Not sure if your taper is right?
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General information, not medical advice. Consult a sports physician for injury or health concerns.
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