The taper: how to train in the last two weeks before your race

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.