Tapering & Peak Performance
The science of reducing training volume before race day. How to taper properly so you arrive at the start line fresh, sharp, and ready to perform.
Overview
The taper is the final phase of your training before a goal race. You reduce volume while maintaining some intensity so your body can recover, repair, and supercompensate (adapt beyond its previous fitness level — your body overcompensates for the training stress). Done right, it can be worth 2–3% improvement on race day. Done wrong, you'll feel flat or overtrained.
Golden Rule: The hay is in the barn. The taper is about arriving fresh — not getting fitter.
Why Taper?
| What Happens During a Taper | Benefit |
|---|---|
| Muscle fibres repair and strengthen | More power on race day |
| Glycogen (your muscles' stored carbohydrate energy) stores fully replenish | More fuel available |
| Immune system recovers | Less chance of pre-race illness |
| Mental fatigue lifts | You feel sharp and motivated |
| Inflammation reduces | Less soreness, better range of motion |
How Long Should You Taper?
| Race Distance | Taper Length | Volume Reduction |
|---|---|---|
| 5K | 5–7 days | 20–30% |
| 10K | 7–10 days | 30–40% |
| Half Marathon | 10–14 days | 40–50% |
| Marathon | 2–3 weeks | 40–60% |
| Ultra Marathon | 2–3 weeks | 50–70% |
The rest of this plan is for supporters
You’ve read the overview. The full Advanced programme — the week-by-week schedule, the sessions, the progressions and the numbers — unlocks with an access code, from £0.67 a month. Every Beginner and Intermediate guide on the site stays free.