Taper
Taper is the strategic reduction in training volume before a key race to maximize freshness and performance. Learn how to taper effectively without losing fitness.
Quick Answer
Taper — is the strategic reduction in training volume before a key race while maintaining some intensity. A proper taper reduces fatigue without significantly decreasing fitness, allowing peak performance on race day.
What is Tapering?
Tapering is the intentional reduction of training load in the 1-3 weeks before an important event. It allows accumulated fatigue to dissipate while fitness remains high.
The key principle:
- Fitness fades slowly (weeks)
- Fatigue clears quickly (days)
- Taper exploits this difference
Why Taper Works
During hard training, fatigue masks fitness:
| State | Fitness | Fatigue | Performance |
|---|---|---|---|
| Heavy training | High | Very high | Suppressed |
| Taper begins | High | Declining | Improving |
| Race day | High | Low | Peak |
Research shows proper tapering can improve performance by 2-6%.
Taper Duration by Race
| Race Type | Taper Length |
|---|---|
| 5K | 5-7 days |
| 10K | 7-10 days |
| Half Marathon | 10-14 days |
| Marathon | 14-21 days |
| Half Ironman | 10-14 days |
| Ironman | 14-21 days |
Longer events and higher training loads require longer tapers.
How to Taper
The Formula
| Variable | Change During Taper |
|---|---|
| Volume | Reduce 40-60% |
| Intensity | Maintain (or slightly reduce) |
| Frequency | Maintain (or slight reduction) |
Weekly Structure
| Taper Week | Volume | Intensity |
|---|---|---|
| Week 3 before race | 75-80% | 100% |
| Week 2 before race | 50-60% | 90-100% |
| Race week | 30-40% | 80-90% |
Sample Marathon Taper (3-Week)
| Week | Long Run | Total Volume | Key Workouts |
|---|---|---|---|
| -3 (Pre-taper) | 20 mi | 55 mi | Final hard workout |
| -2 | 12 mi | 35 mi | 6×800m at race pace |
| -1 | 6 mi | 25 mi | 3 mi at race pace |
| Race | — | Race! | 2 mi shakeout |
Read our complete Marathon Taper Guide.
Taper Types
Progressive Taper
Gradual volume reduction:
- Week 1: 80% volume
- Week 2: 60% volume
- Race week: 40% volume
Best for: Most athletes, longer tapers
Step Taper
Sudden volume drop:
- Immediately drop to 50% volume
- Maintain until race
Best for: Short tapers (5-7 days), experienced athletes
Exponential Taper
Volume drops more rapidly over time:
- Week 1: 75%
- Week 2: 50%
- Race week: 25%
Best for: Very long tapers, recovery from overtraining
What to Do During Taper
Keep Doing
| Activity | Why |
|---|---|
| Short intense efforts | Maintain neuromuscular sharpness |
| Race-pace work | Stay calibrated |
| Normal routine | Mental stability |
| Easy workouts | Maintain blood flow |
Reduce or Stop
| Activity | Why |
|---|---|
| Long workouts | Not enough recovery time |
| New exercises | Injury risk |
| Maximum efforts | Too fatiguing |
| Extra volume | Defeats purpose |
Taper Feelings
Normal Taper Sensations
| Feeling | Cause |
|---|---|
| Phantom pains | Heightened body awareness |
| Restlessness | Reduced training hormones |
| Legs feel flat | Low adrenaline |
| Doubt about fitness | Not seeing hard training |
| Excess energy | Recovery happening |
These feelings are normal and don't indicate lost fitness.
Warning Signs
| Sign | May Indicate |
|---|---|
| Persistent fatigue | Taper not long enough |
| Worsening mood | May need more activity |
| Illness | Immune system dip (common) |
| Weight gain | Adjust nutrition slightly |
Nutrition During Taper
Carbohydrate Loading
| Timing | Carb Intake |
|---|---|
| 3-4 days before | Increase carbs to 8-10g/kg |
| Day before | High carb, low fiber |
| Race morning | Familiar pre-race meal |
Hydration
| Timing | Focus |
|---|---|
| Taper week | Stay normally hydrated |
| Day before | Don't overhydrate |
| Race morning | Sip fluids, don't chug |
Common Taper Mistakes
1. Not Tapering Enough
Many athletes fear losing fitness and don't reduce volume enough. Trust the taper.
2. Tapering Too Long
Excessive taper can lead to:
- Feeling flat on race day
- Lost sharpness
- Mental staleness
3. Adding Intensity
Taper isn't the time for new hard workouts. Maintain, don't increase.
4. Changing Everything
Race week isn't the time for new nutrition, gear, or routines. Stick with what works.
5. Over-analyzing Feelings
Taper feelings are unreliable. Don't mistake phantom fatigue for real problems.
Taper for Multiple Races
If Racing Frequently
| Situation | Approach |
|---|---|
| Weekly races | Mini-taper (2-3 easy days) |
| Two races close together | Short taper for first, longer for second |
| A-race and B-race | Full taper only for A-race |
Maintaining Racing Fitness
If racing every few weeks, maintain:
- Base volume between races
- Short tapers before each
- One full taper per year for A-race
Common Questions
Will I lose fitness during taper?
Minimal fitness loss occurs in 2-3 weeks of reduced training. The performance gains from reduced fatigue far outweigh any fitness loss.
What if I feel terrible during taper?
Normal! Taper feelings are notoriously unreliable. Some of the best performances come after awful-feeling tapers.
Can I do other sports during taper?
Light cross-training is fine, but avoid:
- New activities
- High-impact sports
- Anything with injury risk
How do I know if my taper was too long?
Signs of over-tapering:
- Feeling flat on race day
- Legs feel heavy (not fresh)
- Loss of competitive edge
- Next time, shorten taper by 2-4 days