How to taper for a marathon

Tapering can feel counterintuitive. You are running less, your legs may feel restless, and every small ache can seem important. The goal is to let fatigue fade while keeping your routine familiar—not to gain new fitness in the final weeks.

Calculate your taper mileage#

Start with the mileage you have been running in a typical training week. Enter that number below, then use the slider to choose how much you want to reduce your volume. Your target updates as you adjust it.

How long should a marathon taper last?#

Many marathon plans taper over roughly two to three weeks. The exact timing depends on your training volume, the length of your longest runs, and how much fatigue you have accumulated. Runners preparing for a half marathon often use a shorter taper.

A useful starting point is to progressively reduce weekly distance as race day approaches. Avoid treating any percentage as a rule you must follow: your recent training and how you feel should guide the final plan.

A simple three-week framework#

Timing	Example volume	Focus
3 weeks out	Around 75–85% of peak	Finish the final substantial long run early in the week or plan
2 weeks out	Around 55–70% of peak	Shorten runs while keeping a little familiar race-pace work
Race week	Around 35–50% of peak	Short, easy running with a few relaxed strides if they are part of your routine

These percentages are broad examples, not a prescription. Use the calculator above to explore a reduction from your usual weekly mileage, then distribute those miles across the runs in your own plan.

What should you keep during a taper?#

Keep your routine; reduce the volume. Continue running on familiar days if that helps you feel settled, but shorten many of those runs. Some runners keep brief, controlled efforts at race pace or a few strides so their legs still feel responsive.

• Avoid adding workouts or trying to make up missed mileage.
• Keep easy runs genuinely easy and reduce the length of long runs.
• Maintain regular meals, carbohydrate intake, hydration and sleep.
• Do not test new shoes, fueling strategies or hard sessions in race week.

What if you feel sluggish or restless?#

A little restlessness is common when training drops. Feeling less tired does not mean you have lost fitness, and a few days of lower mileage will not erase the work you have done. Resist the urge to add extra miles simply to feel productive.

If pain is worsening or changes your running form, do not assume it is ordinary taper anxiety. Adjust training and seek appropriate professional advice when needed.

The goal on race day#

A successful taper leaves you recovered, confident and ready to use the fitness you built during training. Choose a sensible reduction, keep the final runs familiar, and arrive at the start line without trying to squeeze in one last hard effort.