The taper reduces accumulated fatigue while preserving the rhythm and confidence built during the training block.
Reduce volume, keep frequency
Most runners benefit from less total running while maintaining familiar running days. This avoids feeling flat or disconnected.
Keep small doses of intensity
Short race-pace or faster segments maintain coordination. The goal is sharpness, not new fitness.
Do not test yourself
A late long run or hard session cannot create meaningful fitness before race day, but it can create fatigue or injury.
Expect unusual feelings
Restlessness, heavy legs or doubt are common as load changes. Judge the taper by the full process, not one run.
Prepare logistics
Use the reduced training time to finalise fueling, clothing, travel, start access and pacing decisions.
Race week
Prioritise sleep, familiar food and calm routines. Confidence comes from completed work, not last-minute additions.
Training decisions should be adapted to your history, schedule and recovery. General information is not a substitute for medical advice.