Definition
Taper
A taper is a planned reduction in training load before a race to reduce fatigue while maintaining fitness and rhythm.
Why it matters
What it changes in training
- • Fitness doesn’t disappear in a week; fatigue does.
- • A good taper improves race-day freshness and execution.
- • It reduces late injury risk from panic ‘confidence workouts’.
Common mistakes
How people mess it up
- • Cutting intensity completely and feeling flat.
- • Keeping volume high and arriving tired.
- • Trying new shoes/fuel during taper week.
Example
A simple way to think about it
A strong taper keeps short intensity touches (to stay sharp) while reducing total volume so your legs feel springy again.
How to train it
Practical workouts
- • Reduce volume while keeping short controlled intensity touches.
- • Prioritize sleep, hydration, and simple nutrition habits.
- • Rehearse your pacing rules and fueling schedule so race week is calm.
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FAQs
How long should my taper be?
Often 2–3 weeks for a marathon, shorter for smaller races. It depends on your fatigue and training history.
Why do I feel weird during taper?
Reduced training can make you feel restless or flat. Keep light structure and trust the freshness that arrives on race day.
Should I test race pace during taper?
Only small, controlled touches — not a full simulation. The goal is rhythm, not fitness proving.
Keep going
Marathon Fueling Planner (Carbs Schedule)
Turn a carbs-per-hour target into a simple fueling schedule you can practice in training and execute on race day.
18-Week Marathon Training Plan
A 18-week marathon training plan with week-by-week structure, workouts, adaptation rules, and built-in pace + fueling tools. Variations are included on one page.