How to Taper Effectively Before Endurance Races

3 August 2025

You've put in the miles. You’ve suffered through tempo runs, long runs in the rain, and those gut-busting intervals that made you question your life decisions. Now, your big endurance race is right around the corner. But before you lace up at the starting line, there’s one final piece to the performance puzzle that you simply can’t skip—tapering.

Let’s break down what tapering is, why it matters so much, and how to do it right so you can run your best race yet.

What Is Tapering and Why Is It So Important?

Tapering is the phase in your training plan where you reduce the volume and intensity of your workouts before race day. Think of it as the calm before the storm—a chance for your body to fully recover and lock in all those training gains.

You’re not being lazy; you’re being smart.

During the taper, your muscles rebuild, your glycogen stores fill up, and your body generally gets back to 100%. If you’ve ever gone into a race feeling flat or overworked, there’s a good chance your taper wasn’t dialed in. Done right, tapering leaves you feeling fresh, fast, and ready to crush it.

The Science Behind Tapering

Okay, let’s nerd out for a second (don’t worry, we’ll keep it cool).

When you train, especially for endurance events like marathons or triathlons, you’re constantly creating micro-damage in your muscles and depleting your energy reserves. That’s part of the game—stress + recovery = adaptation.

But if you just keep piling on the stress without a proper taper, you’re racing on fumes. Tapering allows these physiological systems to rebound. Studies have shown that a well-structured taper can increase performance by 2% to 6%. That could mean shaving minutes off your time. Not bad for doing “less,” right?

When to Start Tapering

This totally depends on the race distance and your experience level, but here’s a general cheat sheet:

- 10K: 5 to 7 days before race day
- Half Marathon: 10 to 14 days
- Marathon: 2 to 3 weeks
- Ultra Marathons (50K and beyond): 3 to 4 weeks

If you’re a first-timer, err on the longer side to allow full recovery. If you’re a seasoned vet, you might get away with a slightly shorter taper but with more attention to quality.

How to Structure Your Taper Week-by-Week

Let’s take the marathon as an example since it's a sweet spot for most endurance runners.

Week 3 Before Race Day

- Reduce volume by 20-30%.
You're still doing quality workouts, but dial back the duration. For example, a 20-mile long run drops to about 14-16 miles.
- Keep the intensity. Don’t cut out speed work completely—just make the sessions shorter. Short intervals or strides work great here.

Week 2 Before Race Day

- Reduce volume by another 20-30% from Week 3.
Now you're doing 40-60% of your peak weekly mileage.
- Start dialing back intensity. Maybe one moderate workout or a few race-pace miles. Your runs should start to feel easier.
- Extra sleep is your secret weapon. The body does its best repair work while you're snoozing.

Race Week

- Cut mileage to 30-40% of peak.
Your runs are short and sweet—maybe 20-30 minutes a day, tops.
- Include a few strides or short pickups just to keep the legs sharp.
- No big workouts or long runs. Seriously. The hay is in the barn.
- Hydrate, fuel smartly, and start mentally prepping.

Mistakes to Avoid While Tapering

You’d think tapering is easy. Run less, rest more—right? But a bad taper can derail months of hard work. Here are common pitfalls to steer clear of:

1. Taper Tantrums

Ever feel like you’re losing fitness during the taper? You’re not alone. Restless legs, phantom aches, and the overwhelming urge to run “just a little more” are all symptoms of what runners call the taper tantrum. Don't give in.

Your body is healing. Trust the process.

2. Too Much Rest

Yes, you’re cutting back, but you shouldn’t go full couch potato. A complete drop in activity can leave you feeling sluggish. Keep moving; just move less and smarter.

3. Trying New Things

Now is not the time to try new shoes, sports drinks, or that banana-kale-cayenne smoothie your friend swears by. Stick with what your body knows. You’re not experimenting—you’re executing.

4. Neglecting Nutrition

With training volume down, it's easy to forget about proper fueling. But nutrition still matters. You’re topping off your glycogen stores, not signing up for a pasta parade every night. Eat clean, hydrate plenty, and maybe ease off the Friday night beer (until post-race, of course).

What About Mental Tapering?

Great question. Tapering isn’t just physical—it’s mental, too. The quiet before race day can make your brain go into overdrive.

Am I ready? Did I train enough? Why does my hamstring feel weird?

Here’s how to stay mentally sharp:

- Visualize race day. Picture the course, your pacing, even the finish line.
- Stick to the plan. Don’t get tempted to throw in extra runs or goals at the last minute.
- Reflect on your training. Confidence comes from knowing you’ve done the work.

Active Recovery vs. Complete Rest

Total rest days during tapering? Yay or nay?

Honestly, it’s a balance. One or two full rest days during your taper are perfectly fine—especially if you’re feeling beat up. But active recovery (think short walks, gentle yoga, or an easy spin on the bike) helps keep your body loose without adding stress.

Listen to your body. If it’s whispering “take it easy,” don’t wait for it to scream.

Cross-Training During the Taper

This one’s a bit controversial.

Some athletes love cross-training during taper weeks—especially things like swimming or light cycling. It can help burn off that extra energy without pounding the legs.

But here’s the rule: keep it super low intensity. The goal is recovery, not cardio heroics. If you’re not sure, skip it.

How Do You Know You've Tapered Right?

You’ll know on race morning.

If your legs feel springy, your mind sharp, and you’re low-key bouncing with energy in the start corral, then congrats—you nailed the taper!

It’s not about feeling like Superman every day during taper. It’s about showing up to the race feeling like the best version of yourself.

Tapering for Different Distances

Quick voice note on a few common races:

- 5K/10K: The taper is short and sweet. Maybe a few days to a week. Keep your legs fast.

- Half Marathon: Start reducing volume about 10 days out. Keep some steady-state or tempo miles early in the taper to maintain rhythm.

- Marathon: The classic three-week taper works best. Biggest volume drop happens over the first two weeks; race week is about sharpening.

- Ultras: Depends on distance and terrain. Generally, the longer the race, the longer the taper. Focus on sleep, nutrition, and keeping stress levels low.

Final Thoughts: Taper Like a Pro

Tapering might feel counterintuitive, but it’s a vital piece of your training puzzle. The goal isn't just to rest—it's to recover with purpose. Done right, it sets the stage for peak performance when it matters most.

So let your body heal. Let your muscles recharge. Let your mind settle.

Then, when the gun goes off, run like hell.

You earned it.