Tapering

Reducing training volume 2–3 weeks before a race to let the body fully recover and peak on race day.

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Understanding Tapering

Tapering is the planned reduction in training volume (typically 40–60%) in the 2–3 weeks before a goal race. The purpose is to let your body fully absorb the training you've done, repair accumulated tissue damage, and top off glycogen stores so you arrive at the start line fresh and ready to perform.

The science is clear: proper tapering improves race performance by 2–3% on average. Your muscles repair micro-damage, mitochondrial density peaks, and blood volume increases. You don't lose fitness during a taper — you gain it by finally giving your body time to adapt to months of training stress.

Tapering is psychologically challenging. After months of hard training, reducing mileage can make you feel anxious, sluggish, and convinced you're losing fitness. This is normal and even has a name: "taper madness." Trust the process. The phantom aches, restless energy, and self-doubt are all signs the taper is working.

Key Facts: Tapering

Key facts and insights about tapering that every endurance athlete should know.

Typical taper

Typical taper: reduce volume 40–60% while maintaining some intensity

Marathon tapers last 2–3 weeks; 5K/10K t

Marathon tapers last 2–3 weeks; 5K/10K tapers last 7–10 days

Research shows a 2–3% performance improv

Research shows a 2–3% performance improvement from proper tapering

"Taper madness"

"Taper madness" — anxiety and phantom pains during the taper — is extremely common

Pro Tips: Tapering

Reduce volume (total miles) but keep some intensity (strides, short tempo efforts) to stay sharp

Don't try to "make up" missed training during the taper — it's too late and will only tire you out

Use taper weeks to focus on sleep, nutrition, and race logistics

If you feel heavy-legged and sluggish mid-taper, that's normal — it resolves by race day

Frequently Asked Questions About Tapering

No. Aerobic fitness takes 10–14 days to begin declining. A 2–3 week taper preserves all your fitness while allowing full recovery. Studies consistently show runners perform better with a taper than without one. The sluggishness you feel is your body repairing — not detraining.

For a marathon, reduce total weekly mileage by about 20–25% in week 1 of taper, 40–50% in week 2, and 60%+ in the final week. A 3-week taper for a marathon might go from 50 miles → 38 miles → 28 miles → 15 miles (race week). Maintain 1–2 quality sessions but make them shorter.