What Is Tapering? How to Cut Back Before a Race
Your race is a few weeks away, and a thought creeps in. “I’ve trained this hard. Won’t I lose fitness if I ease off now?” If that sounds familiar, take a breath. A taper gives all those months of training a chance to pay off on race day.
Tapering means gradually cutting back on training volume in the final days or weeks before a race. You still run, just a little less. Your body gets time to recover, and your legs get the occasional reminder that race day is coming.
What is a taper?
A taper is the period before a race when you gradually reduce your training load. By this point, you’ve already done most of the work of building fitness. In these final weeks, you’re aiming to:
- Shake off the fatigue that’s built up during training
- Give your muscles time to recover
- Keep your race pace feeling familiar
- Arrive at the start as fresh as possible
Say you normally run 50 km a week. During a taper, you might run fewer kilometres and still keep some short tempo segments, strides or controlled intervals in the schedule.
When should you start tapering?
The right timing depends on your race distance, weekly mileage, running background and how much fatigue you’re carrying. Here’s a rough guide.
| Race distance | Typical taper length |
|---|---|
| 5K | About 5–7 days |
| 10K | About 7–10 days |
| Half marathon | About 10–14 days |
| Marathon | About 2–3 weeks |
Use these ranges as a starting point. A runner who gets out three times a week and an experienced marathoner logging high mileage will have different recovery needs.
The taper is usually more noticeable for marathon runners. Weeks of long runs and high mileage can leave you carrying a fair bit of fatigue.
How much should you cut back during a taper?
A common approach in the research is to cut training volume substantially and keep some intensity. You can run fewer kilometres and still spend a little time at race pace.
Say a normal training week includes:
- 1 interval workout
- 1 tempo run
- 2–3 easy runs
- 1 long run
Total mileage and the length of your long run are usually the first things to come down. You can keep a harder session on the schedule and make it shorter.
A simple marathon taper example
If you normally run around 50 km a week, your mileage might come down roughly like this.
| Training period | Example weekly mileage |
|---|---|
| Regular training | 50 km |
| 3 weeks before the race | 40–45 km |
| 2 weeks before the race | 30–35 km |
| Race week | 15–25 km plus the race |
Focus on the week-by-week drop in mileage. You’re taking a little more load off each week and keeping some running in your routine.
Why keep tempo runs and intervals?
You want to arrive fresh and still feel like you know your rhythm. You may be able to drop the long, tiring interval sessions. Brief stretches at race pace or a little faster can help your legs feel sharp.
If you normally run 6 × 1,000 m in an interval session, you might cut that to 3–4 × 1,000 m during your taper. You can shorten tempo runs in much the same way.
Finish the session with something left in the tank. A little time at pace keeps the movement familiar without adding much fatigue.
Why do my legs feel heavy during a taper?
This is one of the stranger parts of tapering. You run less, rest more and then wake up thinking, “How do I feel worse?” Some runners get heavy legs, feel a little flat or spend a whole run waiting for their usual rhythm to show up.
It’s understandable to worry about losing fitness the first time this happens. After a long stretch of consistent, demanding training, a sudden change in routine can feel odd in both body and mind.
If an easy run feels off, resist the urge to go long just to prove you’ve still got it. Trying to make up for a few sluggish runs can bring back the fatigue you’ve been trying to shed.
Are the taper blues real?
As the race gets closer, you can start paying a little too much attention to every little thing. Suddenly, stuff you’d brush off on a normal day gets a full investigation.
- “Is my throat sore?”
- “My leg feels a bit stiff.”
- “I slept badly last night.”
- “I’m up a kilo.”
- “My legs felt heavy on that run.”
- “Have I lost fitness?”
Any one of these can feel like a big deal in race week. The scale can be especially good at stirring up panic. Changes in how much carbohydrate you eat can affect glycogen stores and how much water your body holds, so your weight can temporarily shift.
A difference of a few hundred grams or more two days before a race tells you very little on its own. Pay attention to new or worsening sharp pain, signs of illness or anything that affects everyday movement. Those deserve a closer look.
The final 72 hours before a race
There’s very little fitness to gain in the last three days, and you can still tire yourself out. Use those days to let the training you’ve done settle.
When should you do your last hard workout?
That depends on the distance and your training plan. Save yourself the fatigue of squeezing in a tough interval session or a long run right before the race. Race-week workouts are usually shorter and more controlled.
Some runners like a full rest day before the race. Others feel better after 15–20 minutes of very easy running and a few short strides. Stick with the routine that works for you.
What’s a shakeout run?
A shakeout is a short, easy run, usually the day before a race. It gets you moving, loosens up your legs and can take the edge off pre-race nerves.
Something like 15–20 minutes at an easy pace with a few short strides can be enough. If you usually rest the day before a race, feel free to stick with that. A shakeout is optional.
Stick with familiar gear in race week
You’re at the race expo. There’s shiny new kit everywhere, and those lightweight racing shoes come in just the right colour. They’re practically calling your name.
First-time shoes can give you trouble on race morning. The same goes for socks, shorts, tights, sports bras, energy gels, running belts and even the settings on your watch.
One of the most boring rules of race week is also one of the most useful. Use what’s worked for you before. If you find something you like at the expo, you can always buy it, try it in training and save it for your next race.
Five common taper mistakes
1. Trying to make up missed workouts
Maybe you missed a long run three weeks ago. Squeezing it into taper week can leave you more tired on race day. Let that one go.
2. Going from regular runs to no movement at all
Your sofa can wait. The short, easy runs in your plan have a purpose. Some runners find their legs feel heavier when they abruptly drop their usual running routine. A few easy outings keep you moving while the load comes down.
3. Adding new strength exercises
Five days before a race is a rough time to decide your legs need a bit more strength work. New squats, lunges or plyometric exercises, or an increase in the load you usually lift, can leave you seriously sore.
If strength training is already part of your routine, you can ease off the load during your taper. Save unfamiliar exercises for after the race.
4. Trying new fuel or gear
Your friend might swear by a certain gel. Your stomach gets a vote, too. Whenever possible, test your race fuel, shoes and socks in training.
5. Confusing effort with volume
Your overall training load comes down, and you can still keep brief stretches at race pace or a few controlled accelerations. If you’re unsure how to gauge effort, see the guide to RPE in running and strength training.
What a taper can do for your race
If training didn’t go to plan, two weeks of rest can only do so much. The taper helps the fatigue from training subside so you can use the fitness you’ve already built.
The base training phase early in the season builds endurance. Recovery between harder sessions helps you handle that training load over time. The taper is the final step.
Give yourself time to freshen up for race day
After months of training, easing off can be surprisingly hard. Especially on your first taper, it’s normal to wonder if you’re resting too much. A little voice is probably still saying, “One more workout and I’ll be that much more ready.”
In the final weeks, give yourself the best chance of feeling fresh at the start. Cut back on mileage, keep a little race rhythm in your runs and stick with familiar routines in the final week. Sometimes the hardest part of race prep is calling it a day when you feel like you could do more.
References
- Bosquet L. et al. — Effects of Tapering on Performance: A Meta-Analysis, Medicine & Science in Sports & Exercise.
- Mujika I., Padilla S. — Scientific Bases for Precompetition Tapering Strategies, Medicine & Science in Sports & Exercise.
- American College of Sports Medicine (ACSM) — General physical activity and exercise guidelines.
Editor’s note: Taper length and the amount you cut back depend on your race distance, training history and current plan. Use the examples here as a general guide and work from a plan tailored to you.
Health and training note: This article is for general information. For medical advice, speak with a qualified professional. The person behind Advenway draws on reliable sources and writes as a sports enthusiast. Decisions about injury, nutrition, chronic conditions and training load are individual. Talk to a doctor, dietitian or qualified coach as appropriate.
Frequently asked questions
Should I stop running completely during a taper?
Usually, you’ll keep running while cutting back on volume. Short, easy runs and a little faster work can stay in the schedule.
Do I need to taper for a 10K?
Yes. For many runners, about a week of lighter training is enough. If you train at higher mileage, you might take a little longer. A marathon taper is typically longer.
How many weeks does a marathon taper last?
Most marathon plans include about 2–3 weeks of tapering. Your overall training volume and how quickly you recover can affect the timing.
Can I lift weights during a taper?
If lifting is already a regular part of your training, you can keep it in the plan and reduce the load and volume. Save any new or demanding strength programme for after race week.
Will I lose fitness during a taper?
A short, controlled taper is designed to reduce training fatigue while preserving fitness. A long stretch of complete inactivity is a different situation.