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Introduction
If you have been following my Sub 12-minute two-mile challenge, you will know that most of the discussion in that blog is about improving cardiovascular limits such as LT1, LT2, and VO2 max. Today, I am writing about my understanding of tapering, its benefits, and challenges.
As I prepare for both the sub-12-minute 2-mile and sub-34-minute 8 km attempts, I have begun the taper phase. I suspect many endurance athletes struggle with the psychological challenges that tapering brings: If I taper by cutting my running distance in half, I won’t be able to finish the race strong, or I’ll lose too much speed to warrant the refreshness. It’s hard to trust that reducing training will improve performance.
I believe the question is not whether one should taper for an event, but rather, what does the science say about how to taper for an event and its expected performance improvements?
Therefore, my goal in this post is to answer those questions with an evidence-based tapering approach for endurance athletes. I have first-hand experience of performance improvement tapering brings, and the feeling is awesome. I recall a 100 km randonneur cycling event that I had trained for all Winter and tapered for 14 days before the Spring race. The route was an u-shaped out-and-back.
Just after the turn around, with about 40 km remaining, I was feeling great and deciding to attack before a set of rolling climbs. It feels so good to put in a dig and recover quickly enough to cover someone else’s attacks. A teammate of mine finished first, and I finished second. It is good to reflect upon past performances and soak in the success of a performance that met, or even exceeded, expectations.
What is Tapering?
In endurance training, tapering refers to a planned reduction in training volume (time) during the final weeks leading up to a race. The objective is straightforward: reduce accumulated fatigue while maintaining the fitness you have already built.
A useful way to think about tapering is through the FIT principle:
- Frequency (F): Keep the number of training sessions the same,
- Intensity (I): Maintain race-specific or near race-specific intensity, and
- Time (T): Reduce the duration of training sessions.
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An Evidence-Based Taper Framework
Research on endurance athletes supports the following taper structure:
- Duration: 14 to 21 days before race day,
- Volume reduction: a decrease from about 60% to about 40% compared to peak training,
- Frequency: largely unchanged, and
- Intensity: largely unchanged.
For example, if your peak volume is 60 km per week, a 14-day taper would reduce mileage to 36 km in the first week and 24 km in the second week, while maintaining quality sessions.
What the Research Shows
A systematic review and meta-analysis published in PLOS ONE examined the effects of tapering on endurance performance. The findings showed that the most effective tapers:
- Reduced training volume by approximately 41 to 60 percent,
- Maintained training intensity,
- Maintained training frequency, and
- Lasted up to 21 days.
Athletes using this approach improved time-trial and race performance. Results suggest reducing volume is key for recovery, while intensity and frequency help preserve fitness and readiness.
Tapering by Race Distance
While the principles are consistent, the application varies slightly depending on the event distance.
| Distance | Comment |
|---|---|
| 10 km | Typical taper length is 10 to 14 days. Lower volume reduction due to lower peak mileage. Short race-pace efforts help maintain sharpness. |
| Half-Marathon | A 14 to 21-day taper is common. Noticeable volume reduction, especially for long runs. Intensity is preserved through shorter tempo or threshold work. |
| Marathon | Often uses a full 21-day taper. Larger peak volumes require a more gradual reduction. Goal-pace running remains, but overall duration drops. |
Example 3-Week Marathon Taper
| Weeks to race | Volume vs peak | Primary focus |
|---|---|---|
| 3 weeks | ~60% | Reduce long run length, keep intensity |
| 2 weeks | ~50% | Maintain quality, shorten sessions |
| 1 week | ~40% | Prioritize recovery and race feel |
Common Taper Mistakes
- Reducing intensity too early can lead to feeling flat on race day.
- Cutting volume too aggressively, resulting in loss of rhythm.
- Extending the taper too long, especially for shorter events
Final Though
Tapering is not about building new fitness, rather, tapering is about unlocking your best performance on race day. Approach your taper with intention: reduce volume by 40 to 60 percent, maintain your training frequency and intensity, and trust the process. When done right, you will stand at the start line rested, primed, and confident, ready to achieve your goals.
References
Reference: Effects of tapering on performance in endurance athletes, PLOS ONE (2023) https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0282838