How long should a marathon taper be?

A typical marathon taper lasts 3 weeks, reducing volume by approximately 25% in week 1, 40% in week 2 and 60% in the final week before race day.

Do I lose fitness during a taper?

No. Research shows that aerobic fitness is maintained for up to 3-4 weeks of reduced volume as long as intensity is preserved. A proper taper allows your body to fully recover and peak on race day.

Should I reduce intensity during a taper?

Reduce volume (total kilometres) but maintain some intensity. Include short bursts at race pace or slightly faster to keep your legs sharp. Cut out very long runs and high-volume sessions.

How much should I taper for a 5K?

A 5K taper is shorter — typically 7-10 days. Reduce volume by 20-40% in the final week while including a few short, sharp intervals to stay race-ready.

Why do I feel sluggish during a taper?

Taper tantrums are common. Reduced running can cause restlessness, phantom aches and feeling heavy-legged. This is normal and does not mean you are losing fitness.

RunCalcs

Taper Calculator — Pre-Race Taper Schedule

Calculate your mileage reduction for an optimal pre-race taper.

Peak Weekly Distance

Race Distance

Taper Weeks

How We Calculate This

Taper Schedule Calculation

The taper follows a progressive reduction in weekly mileage leading up to race day:

Week Volume = Peak Week Volume x Taper Percentage

For a marathon: Week 1 = 75%, Week 2 = 60%, Week 3 = 40% of peak mileage. Shorter distances use steeper or shorter tapers. The taper percentages are based on established coaching guidelines that balance recovery with fitness maintenance.

Frequently Asked Questions

Related Calculators

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Corral Calculator

Estimate your race corral placement based on predicted time.

Aid Station Calculator

Calculate when you will reach each aid station during your race.

Last updated: February 2026

All calculations are estimates. Always consult a coach or medical professional for personalised training advice.