The taper is where the magic happens. After months of hard training, the final weeks before your race allow your body to recover, replenish energy stores, and consolidate fitness gains. A well-executed taper can improve race performance by 2-6%. A botched taper can leave you flat, tired, or injured.
Yet tapering is one of the hardest aspects of training for many runners. Doing less feels wrong. The phantom pains and restless energy of "taper madness" create anxiety. This guide will show you exactly how to taper effectively - and survive the mental challenges along the way.
The Performance Boost
Research shows proper tapering improves performance by 2-6% through increased muscle glycogen, improved neuromuscular function, and complete tissue repair. For a 4-hour marathoner, that's 5-15 minutes faster just from resting properly.
The Science of Tapering
Hard training creates fatigue and muscle damage that masks your true fitness. The taper removes accumulated fatigue while preserving fitness, allowing your full potential to emerge on race day.
What Happens During Taper
Physical Adaptations
- • Muscle glycogen stores fully replenish
- • Micro-tears in muscle fibers heal
- • Red blood cell volume optimizes
- • Hormone levels normalize
- • Immune function strengthens
Performance Gains
- • 2-6% improvement in race performance
- • Faster muscle contraction speed
- • Improved economy (less oxygen needed)
- • Better power output
- • Enhanced mental freshness
Fitness Retention
You won't lose fitness during a 2-3 week taper. Research shows VO2max and aerobic capacity remain stable for 2-3 weeks of reduced training. You're not getting weaker - you're finally allowing your body to show what it can do.
How Long Should You Taper?
| Race Distance | Taper Length | Notes |
|---|---|---|
| 5K | 4-7 days | Minimal reduction needed |
| 10K | 7-10 days | Short, focused taper |
| Half Marathon | 10-14 days | 10 days often ideal |
| Marathon | 14-21 days | Most runners do 2-3 weeks |
| Ultra Marathon | 14-21 days | Similar to marathon |
Individual Variation
Some runners feel best with shorter tapers (10-14 days for marathon), while others need the full 3 weeks. Factors include age, training volume, recovery speed, and experience. Experiment in training cycles to find your optimal taper length.
Volume Reduction Guidelines
The key principle: reduce volume significantly while maintaining some intensity. Your mileage should drop dramatically, but the running you do should still include some quality work.
3-Week Marathon Taper Template
Week 1 (3 weeks out): 70-75% of Peak Volume
Moderate reduction. Still include one quality session but shorter. Last truly hard long run can happen here (16-18 miles with some race pace).
Week 2 (2 weeks out): 50-60% of Peak Volume
Significant drop. One shortened quality session (tempo or intervals at 50% normal volume). Long run reduced to 10-12 miles easy.
Race Week: 25-35% of Peak Volume
Dramatic reduction. Short easy runs early in week, possible shakeout with strides 2 days before, rest or walking the day before. Total: 15-25 miles.
Example: 50 Mile/Week Runner
- Week 1: 35-38 miles
- Week 2: 25-30 miles
- Race Week: 12-18 miles (including race)
Maintaining Intensity During Taper
This is crucial: reduce volume, NOT intensity. Some race-pace work keeps your neuromuscular system sharp and mentally prepares you for goal pace. Cutting intensity entirely leaves you feeling flat and sluggish.
Taper Week Quality Sessions
10-14 Days Before Race
Final quality workout at 50-60% of normal volume. Example: If you normally do 6x1 mile at threshold, do 3-4x1 mile. Same pace, less volume.
5-7 Days Before Race
Very short race-pace work. Example: 2-3 miles at marathon pace, or 4x400m at 10K pace. Just enough to feel sharp.
2-3 Days Before Race
Shakeout run with 4-6 strides (20-30 second accelerations). Opens up the legs without creating fatigue.
Strides Are Your Friend
Short accelerations (20-30 seconds) at fast but relaxed pace are perfect for taper weeks. They maintain leg speed and neuromuscular coordination without creating fatigue. Include 4-6 strides 2-3 times during race week.
Surviving Taper Madness
"Taper madness" is real. As you reduce training, you may experience a range of physical and mental symptoms that make you doubt your fitness and fear race day. Understanding these symptoms helps you ride them out.
Common Taper Symptoms
Physical
- • Phantom aches and pains
- • Restless legs
- • Feeling sluggish on runs
- • Weight gain (glycogen + water)
- • Disrupted sleep
- • Feeling bloated
Mental
- • Anxiety about fitness
- • Irritability
- • Doubting your training
- • Wanting to add extra runs
- • Race day fears
- • General restlessness
Coping Strategies
- Trust the process: Millions of runners have tapered successfully. You will too.
- Don't add extra workouts: Fight the urge. More running won't help.
- Stay busy: Channel nervous energy into race prep, logistics, mental rehearsal.
- Journal your feelings: Writing helps process anxiety.
- Talk to other runners: Everyone experiences taper madness.
- Gentle movement: Walking, stretching, yoga can help with restlessness.
- Visualize success: Spend time mentally rehearsing a great race.
Race Week Schedule (Sunday Marathon)
Monday
Easy 30-40 min run. Keep it relaxed.
Tuesday
Easy 30-35 min with 4x20 sec strides at end.
Wednesday
Easy 25-30 min or rest. Last "real" run.
Thursday
Rest or 15-20 min very easy jog.
Friday
Shakeout: 15-20 min easy with 4-6 strides. Should feel springy.
Saturday
Complete rest or 10-15 min very easy walk. Prep gear, rest legs.
Sunday
RACE DAY! Execute your plan.
Frequently Asked Questions
How long should I taper before a marathon?
Most marathon tapers last 2-3 weeks. A typical approach is 3 weeks with progressive volume reduction: 75% volume in week 1, 50% in week 2, and 25-30% in race week. Some runners respond better to shorter 2-week tapers. Experiment in training cycles to find what works for you.
Should I still do hard workouts during taper?
Yes, but shorter versions. Maintain some intensity to keep your neuromuscular system sharp. Reduce the volume of hard workouts by 50-70% while keeping the pace the same. For example, if you normally do 6x800m, do 3-4x800m at the same pace. Stop hard workouts 4-5 days before the race.
Why do I feel worse during taper?
Taper madness is real. Common symptoms include phantom pains, restless legs, mood swings, feeling sluggish, and anxiety. This is normal - your body is adapting to reduced training and storing energy. These feelings usually resolve 2-3 days before the race when you'll feel sharp and ready.
What is taper madness?
Taper madness describes the mental and physical symptoms runners experience during reduced training before a race. Symptoms include anxiety, irritability, phantom aches, doubting your fitness, and feeling sluggish. It's caused by hormonal changes and psychological adjustment to less exercise. It's completely normal and temporary.
How much running should I do the week of a marathon?
Race week should be 25-35% of your peak training volume. Include 2-3 short easy runs early in the week (30-40 min), possibly a very short shakeout with a few strides 2 days before, and complete rest or just walking the day before. Most runners do 15-25 miles total in race week, down from 50-70+ at peak.
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