Training Concepts
How to
Taper
Tapering — reducing your training load in the final weeks before a race — is one of the most misunderstood parts of marathon preparation. Most runners don't taper enough. Here's exactly what to do and why.
What is Tapering?
A taper is a planned reduction in training volume (kilometres run) in the 1–3 weeks before your race. The goal is to arrive at the start line with fully recovered muscles, a topped-up glycogen store, and a sharp, fresh feeling — while retaining all the fitness you've built.
Tapering does not mean stopping running. It means running less, but not slower. Maintaining some intensity during the taper keeps your neuromuscular system primed for race pace.
The taper paradox: Many runners feel worse during a taper — sluggish, heavy legs, loss of confidence. This is completely normal. Your body is consolidating adaptations and topping up energy stores. Trust the process.
How Long Should You Taper?
- 5K and 10K — 5–7 days. Reduce volume by 30–40% in the final week.
- Half Marathon — 7–10 days. Reduce volume by 30–40%, keep one short quality session.
- Marathon — 2–3 weeks. Reduce by 20–25% in week 3, 30–40% in week 2, then 50–60% race week.
What to Do During Your Taper
Keep some intensity: Don't drop all quality work. A short tempo or a few strides keeps your legs sharp. Just reduce the volume dramatically.
Sleep more: The taper is your window to accumulate sleep debt recovery. Aim for 8–9 hours per night in your final week.
Eat normally until 2–3 days out: Then slightly increase carbohydrate intake to top up glycogen stores. Don't overdo it — bloating before a race is counterproductive.
Don't try anything new: No new shoes, new foods, new stretches or new gear in the final two weeks. Race day is not the time for experiments.
The Taper Crazies — and How to Handle Them
Almost every runner experiences what's known as "taper madness" — anxiety, phantom injuries, loss of confidence, feeling unfit. This is a well-documented psychological response to reduced training.
The phantom injury phase is particularly common. Aches and niggles that you barely noticed during hard training suddenly feel catastrophic when you have time to focus on them. In the vast majority of cases these are not real injuries — they're inflammation responses settling down as training load reduces.
Resist the urge to add extra runs to "test" your fitness or "make up" for missed sessions. The hay is in the barn. Running more now will only increase fatigue going into race day.
Plan Your Build and Your Taper
Taper Automatically
Every PaceLab training plan includes a built-in taper — the right volume reduction at the right time for your race distance.
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