After weeks of building up, the last part of training asks you to do something that feels wrong: run less. Many runners get nervous here and squeeze in "one more" long run. That's usually the mistake.
Why tapering works
Training does two things at once: it builds fitness and it builds fatigue. Fitness fades slowly; fatigue fades much faster. If you reduce training for a short time, the fatigue clears while most of the fitness stays – and you arrive at the start line able to use everything you've built.
What the research recommends
The most-cited analysis on this question pooled 27 studies on tapering in swimmers, cyclists and runners. The strategy that improved performance most was:
- About two weeks long
- Training volume reduced by roughly 41–60%, gradually rather than in one step
- Intensity kept the same – you still run some fast, short efforts
- Frequency kept about the same – you still run on your usual days, just shorter
The typical gain from a well-done taper is a few percent. That's a lot: for a 2-hour half marathon, 2% is more than two minutes.
A simple taper for a half marathon
For a half marathon, a taper of 7–10 days is enough for many runners; two weeks is common for the marathon. Here's an example for someone running four times a week:
Week before race week
- Long run shorter than your longest: about 70–75% of it
- Your usual quality session, a little shorter (for example 2 × 8 minutes at tempo instead of 3)
- Easy runs as normal
Race week
- Easy runs of 25–35 minutes
- One short session with a few minutes at race pace early in the week, e.g. 3 × 3 minutes at goal pace
- An easy 15–20 minutes with a few strides the day before or two days before – whichever leaves you feeling fresh
- Rest or very easy running on the other days
What to do – and not do – in the final days
- Sleep. The nights two and three days before the race matter more than the very last one, which is often restless anyway.
- Eat normally, with a bit more carbohydrate in the last day or two. No experiments: no new foods, gels or drinks you haven't tried.
- Don't test your fitness. A hard run "to check" only adds fatigue.
- Prepare your kit early – shoes and socks you've already run in, number, safety pins, gels.
- Don't try new shoes on race day.
Taper nerves are normal
Many runners feel strange during a taper: heavy legs, little aches, restlessness, doubt about whether they've trained enough. It's very common and usually a sign that your body is adapting to the change in load. Don't respond to it by adding training. If something truly hurts – sharp, localised or getting worse – get it checked instead of running through it.
The bottom line
In the last week or two, run less but keep a little speed. The work is done; your job now is to arrive rested.
Sources
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007;39(8):1358–1365. PubMed
- Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc. 2003;35(7):1182–1187.