Training · Free tool
Marathon Taper Calculator
Enter your biggest training week, your longest run and your race, and we lay out the taper week by week: the distance to run, the long run, and what each week is for. Add race day to put dates on it.
What the research says
The most-cited evidence is a 2007 meta-analysis by Bosquet and colleagues, which pooled the taper studies of the time. The best results came from about two weeks of taper, cutting training volume progressively by 41–60%, while keeping the intensity of sessions and the number of runs per week the same. Done that way, a taper typically improves performance by a few percent — minutes over a marathon.
The detail that matters most is the last one: volume comes down, intensity does not. Dropping all the faster running leaves you feeling flat on race day, while a short session at race pace each week keeps you sharp without adding fatigue.
Why the marathon gets three weeks
The longer the race, the deeper the fatigue a training block builds and the longer it takes to clear. That is why most marathon plans place the last long run about three weeks out, cut to around 80% volume, then 65%, then roughly 45% in race week, not counting the race. A half marathon needs about two weeks and a 5K or 10K about one.
Ultras vary more. After a long block with big back-to-back weekends, three weeks is sensible; the last long run belongs on race-like terrain with the kit and food you will race with.
Common taper mistakes
The classic mistake is cramming: a panicky long run or hard session in the last ten days to prove fitness. Fitness gained that late cannot show up by race day, but the fatigue it adds can. The opposite mistake is stopping almost completely, which leaves the legs heavy and stale.
Expect to feel odd. Phantom aches, restlessness and heavy legs are so common in a taper that runners call it taper madness. Sleep, eat normally, and don’t try anything new — new shoes, new gels or a new stretching routine can all wait until after the race.
Frequently asked questions
How long should a marathon taper be?
Two to three weeks. Three weeks suits most runners after a full training block, with the last long run about three weeks before race day. Runners on lower mileage, or who recover quickly, often do well with two.
How much should I cut my mileage when tapering?
By roughly 40–60% overall, in steps. A common marathon pattern is about 80% of peak volume three weeks out, 65% two weeks out and 45% in race week, not counting the race itself. Keep the same number of runs and some race-pace work.
Should I run in the week before a marathon?
Yes. Keep running most days, just shorter. Include a short session at marathon pace four or five days out and a few strides later in the week. Complete rest for several days tends to leave legs feeling heavy on race morning.