How to Correctly Taper for Your Race Distance

The right taper not only before a half marathon or marathon can affect your performance but also in a 5k or 10k race.

In this blog post, you will learn what tapering is, why it is necessary before an important race, and how to properly taper.

What is Tapering

A lot of runners don’t understand tapering or incorporate it in their training, because they don’t know all the benefits of tapering.

Tapering is a training term referring to the last step in the training plan for a race.

Tapering is the reduction of the training load before the competition to reduce fatigue and maintain the positive effect of the training. This approach helps to reach the level of supercompensation to show the maximum in the race.

Types of tapering

There are several types of tapering:

• Linear Taper
• Exponential Taper (slow and fast)
• Step Taper

Why Tapering is Important to Include in Your Race Prep

During the taper, the immune system improves and the athlete’s muscle strength is strengthened. Glycogen levels, antioxidants, and hormones return to their optimal levels.

In addition, Medicine & Science in Sports & Exercise studies have shown that a good taper increases your productivity by 3%, which is equivalent to 5-10 minutes of a marathon.

How Long do I Need to Taper for

Taper depends on the race distance:

• 5k – 10k: 7 – 10 days
• Half Marathon: 10 – 12 days
• Marathon: 14 days

Marathon tapering examples based on experience level

LEVEL	AVERAGE MILEAGE IN TRAINING	TAPER TIME	% DECREASE IN MILEAGE	AVERAGE TAPER MILEAGE
BEGINNER	30+ miles/week	3-4 weeks	30-40%	20 miles/week
INTERMEDIATE	40+ miles/week	3-2 weeks	20-30%	30-35 miles/week
ADVANCED	50+ miles/week	2-1 weeks	10-20%	45 miles/week

How to Properly Taper for Race

The main element of tapering is the reduction of training mileage by 20-60% from the usual level. You can achieve a reduction in mileage by reducing the time of an individual training session or by reducing the number of training sessions.

It is preferable to reset by reducing the time of individual training sessions while maintaining the total number of training sessions per week. Reducing the number of training sessions per week does not give a significant improvement in fitness during the “taper” for the main race.

Training in an intensive mode maintains adaptive capabilities at the required level and helps develop a sense of competitive rhythm.

Tapering is a reduction in weekly mileage, but not intensity. The only thing you should do is reduce the overall duration of the speed work: make 3 intervals instead of 5, for example.

In addition to reducing the number of repetitions, it is necessary to reduce the mileage of long runs and recovery runs without reducing the pace of running.

Еxample Taper one week

LEVEL	MON	TUES	WED	THURS	FRI	SAT	SUN
BEGINNER	Speed work at 40% less intensity for 20-30 mins	2-3 miles at goal race pace	Rest Day: active recovery (mobility, foam rolling)	30-40 min aerobic run (heart rate below 160 bpm)	Strength training + 100 m strides or 2-3 mile tempo run	4-5 miles at 50% reduced effort	Rest Day: active recovery (mobility foam rolling)
INTERMEDIATE	Speed work at 30% less intensity for 30 mins	4-5 miles at goal race pace	Rest Day: active recovery (mobility, foam rolling)	40-60 min aerobic run (heart rate below 160 bpm)	Strength training + 100 m strides or 3-4 mile tempo run	5-6 miles at 50% reduced effort	Rest Day: active recovery (mobility foam rolling)
ADVANCED	Speed work at 20% less intensity for 30-40 mins	6-8 miles at goal race pace	Rest Day: active recovery (mobility, foam rolling)	50-60 min aerobic run (heart rate below 160 bpm)	Strength training + 100 m strides or 5-6 mile tempo run	6-8 miles at 50% reduced effort	Rest Day: active recovery (mobility foam rolling)

To correctly observe the reduction of training load, you must also pay attention to nutrition and recovery.