The marathon taper and race week

A marathon taper often lasts about two to three weeks, but the right length depends on the runner and the preceding load. Evidence supports a meaningful reduction in volume, commonly around 41 to 60% from the pre-taper baseline, while retaining some familiar intensity and frequency. Treat exact weekly percentages as a coaching example, not a universally safe sequence.

Feeling flat or restless in a taper is common, and familiar easy running may help. It is not automatically harmless, though. Illness, unusual exhaustion, dizziness, focal pain or pain at rest or at night needs a different response and may warrant clinical advice. Do not use race-day optimism to dismiss a new warning sign.

Some runners benefit from a small dose of familiar intensity while overall volume falls. Keep it short, controlled and well rehearsed, with enough time to recover. Do not introduce a new session, and remove intensity when illness, pain or unusual fatigue is present. A day-before shake-out or strides is optional, not a requirement; rest is reasonable if that leaves you feeling better.

Keep the final days familiar and low-cost. Easy running, an optional short shake-out and complete rest can all be reasonable, depending on what normally leaves you feeling best. There is too little time to chase meaningful new fitness, so avoid make-up sessions, unfamiliar intensity and anything likely to create soreness.