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Build & taper
How do I build and taper?
A safe week-by-week climb to your peak with cutback weeks built in, then the three-week taper that brings you to the line fresh rather than flat.
From your coach
“A steady climb to about 70 km a week with a cutback every fourth week, then three weeks of taper off that peak. Never chase a number, if a week feels heavy, repeat it before you push on. You don't lose fitness tapering; you bank it.”
JHJason HuntFounder & Head Coach
Wk 1
40km
Wk 2
43km
Wk 3
46km
Wk 4
37km
cutback
Wk 5
50km
Wk 6
54km
Wk 7
58km
Wk 8
46km
cutback
Wk 9
63km
Wk 10
68km
Wk 11
70km
peak
Wk 12
56km
cutback
3 weeks out
56km
Volume eases, intensity holds
2 weeks out
42km
Short, sharp, fresh
Race week
28km
Rest is the work now
The weekly climb is capped near 8–10% with a cutback every fourth week to absorb the load, the long-standing guard against the injury spike of adding too much too fast. The three-week taper trims volume while holding the intensity, so you shed fatigue without losing fitness.
Lock this in.
Turn this into a full plan, then have a coach watch every run.