So, you’ve logged the miles, tackled those grueling long runs, and woven running into your daily routine. Now, as race day looms, you’re looking for a taper strategy for the marathon.
Welcome to this essential phase where you dial down the intensity, let your body recharge, and set yourself up to nail your race goals.
In this article, I’ll share everything I’ve learned and tested through my own training experiences. Consider it your ultimate guide to making the most of these final weeks, so you can stride across that finish line feeling strong and prepared.
Let’s jump in!
Taper Strategy for Marathon
First off, it’s worth noting that a recent study in the International Journal of Sports Medicine reviewed over 50 studies on tapering and its impact on performance. The consensus? Tapering absolutely works!
But what exactly is tapering? Let’s break it down…
What is Tapering?
Tapering is like easing off the gas just enough to let your body absorb all the hard work you’ve put in while keeping your fitness sharp and ready for race day.
It’s about cutting back on your weekly mileage—but not so much that you lose your edge. Instead, you’re fine-tuning your fitness and setting yourself up to peak when it matters most.
During the taper phase, you’re giving your body a chance to bounce back from all the intense training. Heavy training impacts muscle glycogen, enzymes, antitoxins, and hormones, so scaling back allows everything to recover and return to optimal levels for top performance on race day.
Real Benefit of the Taper
Now, I get it—dialing back can feel a bit scary. The fear of losing fitness is real, but trust me, the taper is your secret weapon. It’s about letting your muscles repair, your mind reset, and your energy stores refill, so you’re ready to go when it counts.
Research backs this up. In some of the studies we’re going to cite, the taper period is the deliberate adjustment of four training elements prior to a race, and if you know what adjustments to make, the studies show that a well-executed taper can boost your running performance by up to 3%—that’s the same edge Nike claims with their super shoes!
This 3% improvement translates to about 5 minutes for a 3-hour marathoner or about a minute for those who run 10k in around 40 minutes.
But here’s the catch: if you get the taper wrong or completely ignore it, all those months of hard training could go to waste and you run the real risk of arriving at the start line tired and fatigued.
َRemember it this way, skipping the taper before a marathon is like pulling a cake out of the oven and icing it while it’s still hot—you might think you’re ready, but without that cool-off period, everything can fall apart.
If you want to nail your race-day performance (or bake the perfect cake), those final touches and a little patience are key. Otherwise, your hard-earned goals could crumble before your eyes.
Fortunately, we’ve got some solid research that shows exactly how to tweak the four key elements we’ll be diving into. Think of it as going from bake to cake—except, in this case, it means a sweet 3% boost in your running performance.
Related: New Running Warm Up Methods to Run Faster Without Getting Tired
Research on Taper Duration
The length of your taper and the workouts you do during this period really depend on the race distance you’re gearing up for. Generally, the longer the race, the longer the taper.
For a marathon, you’re looking at tapering for 2 to 3 weeks before race day. If you’re focusing on a half marathon, your taper might be around 10 days to two weeks. For shorter races like a 10k or 5k, you might just dial it back a bit in the week leading up to the race.
But what does the research say?
A meta-analysis of 27 studies shows that while 1, 3, and 4-week tapers improve performance, a 2-week taper hits the sweet spot. According to the authors, this length balances the benefits of reduced fatigue with the need to stay sharp through light training.
But that begs the question: how much do you need to cut back for optimal performance?
Related: Here’s a 5k training plan for real beginners.
Volume Reduction for Performance
This is where a lot of runners start getting a bit nervous, thinking they’ll lose fitness. But trust the process—you’re going to be just fine.
At this point in your taper, you can’t add any more fitness. The focus now is on maintaining what you’ve built, refreshing your body, and getting fully recovered so you can maximize that fitness on race day.
According to research, cutting your training volume by 41-60% leads to the best performance gains.
Personally, I follow a 2-week taper plan, where I reduce my volume by 40% in the first week and then by 60% in the second week. This keeps your overall reduction around 50%, perfectly within the recommended guidelines.
There are two main ways to reduce volume: either by doing less each run day or by keeping your sessions the same but halving the number of sessions per week.
And don’t forget your nutrition and hydration. Make sure you’re getting plenty of good protein sources to aid recovery and muscle repair.
If you’re planning on a 3-week taper, here’s how we suggest doing it…
Related: Proven Simple Techniques to Help You Run Faster With Less Energy
3-Week Temper
For a 3-week taper, you’ll start by cutting your volume by about 10-15% in week 3 compared to your peak week. So, if your highest mileage week was 100K, you’re looking at around 85-90K for this week. Keep the intensity up—maintain your long run, speed sessions, and strides as usual.
Your long run this week should still be fairly substantial, typically around 16-20 miles for most runners. This is your final opportunity to practice in your race-day kit and fine-tune your nutrition strategy, ensuring everything is dialed in. By the end of this run, you should be feeling confident and ready to tackle race day.
For week 2, you’re looking at a 30-35% drop in your peak week volume. If you peaked at 100K, that means you’ll be running around 65-70K this week. Stick to the same structure you’ve been following, just shorten the runs slightly—no need to add extra rest days.
Keep a bit of intensity in your plan too. If you’ve been doing 6-7 x 3-minute intervals, drop it to 4-5 x 3 minutes to allow your body to recover faster.
For your long run, aim for 10-15 miles. This is also a great time to book a sports massage to get your legs refreshed and ready for race day.
Lastly, keep the stress in check with a solid race-day checklist. You can click on the image below to save the checklist for later:
During race week, you’re looking at a 40-60% drop in overall volume. For those following beginner plans, the drop might be on the higher end.
To keep your body tuned, consider doing a marathon pace practice session—something like 3-4 x 5 minutes at your goal pace on Tuesday or Wednesday with easy jogging in between. This helps remind your body what race pace feels like without adding any extra fatigue.
Some runners also like to include strides—short bursts of 15-20 seconds of running—to freshen up the legs and boost turnover without tiring you out.
And now, the big question: “Should I run the day before the race?”
Should You Run the Day Before the Race?
If it feels right, go for a short 2-3 mile run at a super easy pace. It won’t affect your race performance, but it can help calm your nerves and keep your stress levels in check.
Related: What is a Good Cadence for Running?
Sleep & Nutrition in Taper
Race week is all about tuning in to your body and maximizing rest. Prioritize getting plenty of sleep, especially on Thursday and Friday nights, as pre-race nerves can make Saturday night restless. Don’t worry if that happens—it’s common, and you can still have a great run on race day.
On the nutrition front, research shows that carb-loading in the 1-3 days before your marathon can help maintain speed and prevent hitting the wall. This is just one piece of the puzzle, but a critical one.
Now that we’ve covered step one in going from bake to cake, let’s dive into taper volume, and don’t miss the bonus tip at the end!
Research on Taper Volume
You might be familiar with tracking your training volume in miles or minutes, and personally, I prefer minutes. This way, we can include all your cross-training sessions, like that 60-minute spin class, in the mix.
I know the idea of cutting back can make some of you twitchy. It’s completely normal to worry about losing fitness by running less. After all, you’ve put in so much hard work, and it feels counterintuitive to scale back now.
In fact, this study found that muscle strength and power, which can dip with intense training, actually recover and improve during the taper. So, reducing your volume won’t make you weaker; it will help you come back stronger and more prepared.
The Adaptation Process Cycle
Your body gets stronger not during the workout, but during the recovery after. Think of it as a cycle—challenge your body, stimulate it enough to trigger an adaptation response, and then let it recover. Without downtime, there’s no strength gain.
Now, zoom out and apply this cycle to your entire training plan. As you hit your peak weeks and push your training volume to its max, you’re laying the groundwork. But it’s the taper, that relative downtime, that allows your body to truly adapt and get stronger.
Research backs this up, showing that muscle strength improves during the taper. Plus, you get a boost in running economy, increased testosterone levels, and better oxygen uptake—all crucial for peak performance.
With that in mind, let’s move on to the other element: training frequency…
The Training Frequency
Training frequency is simply the number of sessions you clock in each week. Now, here’s where it gets interesting: research suggests you should stick to nearly the same frequency as before the taper. Even with a conservative approach, aim to maintain about 80% of your usual sessions.
In practical terms, this means keeping the same number of running days but maybe dropping just one. Whether or not you skip that extra day should really depend on how mentally ready you feel for the race.
Psychological Readiness
Tapering isn’t just about giving your body a break; it’s about getting your mind in the right place too.
I’ve got a quick task for you: take a moment to self-reflect.
- How did you feel at the peak of your training?
- Were those long weekend runs starting to feel like a chore?
- Did getting out of bed become a battle?
- Were you finding more and more reasons to skip or ease up on workouts?
If any of these ring a bell, it might be your body and mind telling you to ease off. This is where sticking to 80% of your usual training frequency during the taper can work wonders.
Psychologically, the right taper can:
- Improve your mood
- Lower your perceived effort during runs
- Improve your sleep quality
- Reignite the excitement and energy that got you started in the first place
Now, let’s dive into the last element: training intensity.
Research on Taper Intensity
When we talk about training intensity, we’re focusing on the effort you put into your workouts, not just the time spent on them. And the research on this is pretty eye-opening.
One study followed 9 middle-distance cross-country runners through an 8-week training block. After that, they tested three different taper methods:
- Complete rest taper
- Low-intensity taper
- High-intensity taper
Each runner cycled through all three taper methods, allowing the researchers to compare results directly.
The findings?
Check out this graph: runners who maintained a high intensity during their taper improved their time-to-fatigue by 22%, while those on a low-intensity taper only saw a 6% improvement.
Sure, it’s a small study, but the broader meta-analysis I mentioned earlier supports this.
The takeaway? Keeping some speed in your taper while cutting back on volume is the sweet spot. It helps you hang on to those hard-earned adaptations without losing your edge.
In my experience, short, fast sessions during tapering keep your cardiovascular fitness intact and your stride strong and efficient. But if you drop those speed sessions, your neuromuscular gains might fade fast.
So, if speed work is already part of your routine, keep it. Just trim down the volume around it. But if you’ve skipped speed sessions so far, don’t add them now—your body isn’t ready for the intensity, and the last thing you want is to risk injury this close to race day.
Variations & Micro-Adjustments
Before diving into my bonus tip, let’s chat about how personal tapering can get.
Every runner is unique—different fitness levels, mileage, muscle fiber types, genetic quirks, and recovery methods. So, how you respond to tapering will vary from the next runner.
Think of these four key adjustments as your starting recipe. Most of you will find this foundation works wonders. But as you get to know how your body reacts, you can fine-tune these strategies to suit your needs even better.
It’s a bit like baking: how will you know the perfect cake recipe if you don’t experiment with the final touches?
Now, let’s get to that bonus element…
Strength Training During the Taper
Wait, strength training during taper? Absolutely!
Here is my summary:
Some runners wouldn’t be doing any strength work from about 10 days into the race because this week is all about recovery.
But, 2 strength sessions per week will help build strength and 1 strength session per week will help preserve strength. So, before the taper, maybe somewhere in the peak weeks, you can reduce those strength sessions to once a week.
Listen to your body to see when the time is right. Then, continue once a week in the first week of your taper.
Next, you can remove that strength session in the second week. Or, if you choose to keep it in, maybe lift it about 80% weight than you did pre-taper.
This will help achieve the best performance.
Watch Out for Maranoia or Taper Tantrums
Ah, the dreaded Maranoia or Taper Tantrums—those weird aches and pains that pop up and make you think every little twinge is a career-ending injury.
Trust me, this happens to just about every runner at some point. It’s usually just your body adjusting to the taper and not a sign of something serious. Most of the time, your body is perfectly fine; it’s just reacting to the reduced workload and preparing to be race-ready.
So, don’t panic. Breathe, stretch, and remind yourself that these little quirks are part of the process.
Now that you’re geared up with the essentials of tapering, let’s dive into some common mistakes you’ll want to avoid during this critical phase…
Tapering Mistakes to Avoid
Not Resting Enough
There’s a fine line during tapering—overdoing it can be as problematic as not doing enough. While you should definitely avoid going all out in the final weeks before your race, don’t fall into the trap of thinking you need to cram in last-minute speed work or intense sessions.
It’s tempting to push harder when you’re feeling anxious, but nothing you do in the last week will make you fitter. Instead, you risk overexertion or injury. Feeling a bit sluggish during taper is normal, but if you’re used to strides, a few easy ones might help.
Resting Too Much
On the flip side, tapering isn’t an excuse to become a couch potato. You should maintain some level of intensity in your workouts, but with reduced volume.
If you’re used to interval sessions, keep the intensity but cut back on the distance. Adding extra rest or easy runs without purpose can leave you feeling flat on race day. Keep it balanced—rest enough to recover but stay sharp.
Trying To Squeeze in Long Runs
If you missed a long run due to injury, illness, or life getting in the way, resist the urge to cram it in during taper. Adding an extra long run right before race day can fatigue your legs and set you up for disaster.
It’s tempting to think that an extra long run will make up for lost mileage, but it’s far more beneficial to rest and go into the race fresh rather than worn out.
Changing Your Diet
During taper, you might feel the urge to drastically cut back on food as your mileage decreases, but don’t fall into this trap. Your body still needs fuel for recovery and repair.
Avoid making significant changes to your diet or trying new foods. Stick to what you know and what has worked for you in training to avoid upsetting your stomach or compromising your performance on race day.
Spending Too Much Time on Your Feet Before Race Day
If you’re traveling for your big race, it’s tempting to explore and sightsee, but be mindful of how much time you’re spending on your feet. Long walks or extensive sightseeing can leave your legs feeling fatigued before race day. Opt for a bus tour or plan your adventures for after the race.
If there’s a race expo, be smart about it: grab your bib, do a quick walk-through, and then rest. Avoid getting caught up in the temptation to shop for race-day gear you don’t need. Keep your focus on staying rested and ready for your big performance.
Comparing Your Taper to Someone Else
When it comes to tapering, remember that there’s no one-size-fits-all approach. Each runner’s needs are unique, so don’t compare your taper to someone else’s. What works for one person might not be right for you.
Stick to what feels best for your body and your training. By focusing on your own game plan, you’ll set yourself up for success and stay on track for a great race day performance.
Changing to New Shoes
It’s tempting to break out a new pair of shoes, but during tapering, it’s best to tread carefully. Stick to what you know unless your old shoes are truly worn out. If you must switch, choose the same make or model and break them in well before race day. Avoid making changes late in the taper to keep your feet happy and race-ready.
Not Getting Enough Sleep
Ah, sleep—the unsung hero of your taper phase. It’s crucial for race day success, yet it’s often the trickiest part to nail. As race day looms, you might find yourself tossing and turning, battling nerves that turn bedtime into a wrestling match.
And let’s face it, the night before the big day might be a sleepless blur.
But don’t let sleep woes get you down. Stick to your bedtime routine and aim for those early nights to wake up feeling refreshed.
Explore some chill-out strategies to calm those pre-race jitters—mindfulness, journaling, and ditching screens in favor of a good book can work wonders.
Sports Massage Too Close to the Race
Thinking about squeezing in a sports massage right before race day? Hold up! If this is your first rodeo with sports massages, be cautious. Getting your first-ever sports massage in the weeks leading up to your big race can be a bit of a gamble.
Sports massages can sometimes leave you feeling sore and a bit wiped out—hardly ideal when you want to feel fresh and peppy.
What works wonders for others might not be the magic bullet for you. If you’re a massage newbie, it’s probably best to schedule it well before race week to avoid any last-minute surprises.
Destination Marathons
Planning a marathon in a dreamy destination? That’s awesome! But before you start racking up those 20,000 or 30,000 steps a day while exploring every inch of the city, hit the pause button. Save the sightseeing for after the marathon and proudly wear your medal while you soak in the views.
We hope these tips help you avoid any tapering disasters. Good luck with your taper, and if you’ve got any questions or horror stories of your own, drop them in the comments below.
Oh, and before you dash off, check out our article on the best pacing strategy for race day. It’s packed with scientific insights to help you nail your race pace and truly crush it!
