Taper Smarter, Race Stronger: How to Taper for 5K to Marathon Distances
If you're heading into race week, you've likely heard of the taper—that final phase of training where you reduce mileage to allow your body to recover, absorb your training, and arrive at the starting line feeling fresh and strong.
But tapering isn't just about doing less. It's about doing less with purpose. Done right, tapering can give you your best race yet. Done wrong, it can lead to sluggish legs, self-doubt, and unnecessary stress.
Let’s break down what an effective taper looks like for different race distances—and how to avoid the most common mistakes runners make in this phase.
Taper Timelines by Race Distance
How long should your taper be? That depends on what you’re training for. Here’s a quick breakdown:
5K–10K Races
Taper Length: 7–10 days
Volume Reduction: 20–50%
Focus: Keep intensity up (short intervals or strides), but cut back on volume.
Since these are shorter races, your body doesn't need as much time to recover. The goal here is to feel sharp and snappy, not sluggish from too much rest.
Half Marathon
Taper Length: 10–14 days
Volume Reduction: 30–60%
Focus: Reduce mileage, but include strides or goal pace efforts to stay connected to your race rhythm.
This is the sweet spot between speed and endurance, and your taper should reflect that. A little rest, a little sharpening.
Full Marathon
Taper Length: 2–3 weeks
Volume Reduction: 30–70%
Focus: Let your body rest and recover while staying loose. Race pace and slightly faster efforts to keep your legs feeling snappy, but not fatigued. Prioritize fueling, hydration, and sleep.
You’ve been putting in the work for months—this is where your body starts to absorb all that training and turn it into race-day performance.
Mistakes to Avoid During Your Taper
Even seasoned runners can sabotage their taper. Here are some of the most common taper mistakes—and how to avoid them:
Running high mileage anyway: You won’t gain extra fitness during taper—only extra fatigue.
Cutting volume too drastically: Yes, you need rest, but keeping some structure helps maintain rhythm and fitness.
Only running easy miles: Sprinkle in strides, short intervals, or race pace efforts to stay sharp.
Trying new things: This is not the time to test new shoes, workouts, or pre-run meals. Stick with what you know works.
Overthinking everything: It’s normal to feel sluggish or doubt your fitness during taper—resist the urge to panic. Trust your plan.
Eating less because you’re running less: You’re not just fueling for today—you’re preparing for race day. Keep nutrition consistent and strategic.
Final Taper Tips
Trust your training. The hard work is done. Your fitness doesn’t disappear in a week or two—if anything, it finally has time to settle in.
Stick to your routine. Keep things familiar and comforting. Predictability = calm.
Lean on your coach. Feeling anxious? That’s what we’re here for. Check in for reassurance, pacing tips, and last-minute guidance.
Visualize success. Take a few minutes to picture yourself strong, confident, and steady at the start—and crossing the finish.
Tapering might feel weird at first—your body is used to doing more. But if you trust the process and respect the rest, you'll toe the line with the energy, strength, and clarity you’ve worked so hard for.
You’re ready. Let the taper do its magic.
Want more race week tips or need support adjusting your taper plan? Reach out to your coach or book a consultation call here. We’re here to help you run your strongest race yet!
