Marathon Taper: How to Reduce Training Before Race Day
By anystride · Updated November 6, 2026
General training information. Not independently reviewed by a named clinician or sports dietitian.
A marathon taper reduces training before the race. Its purpose is to reduce accumulated fatigue while retaining familiar running. The right duration and reduction depend on the training you have done and how you are recovering.
What does the evidence support?
A 2023 systematic review by Wang and colleagues found improved time-trial performance after tapering in endurance athletes. Reducing volume while maintaining some intensity and training frequency was effective in the included studies. These findings do not establish one ideal schedule for every recreational marathon runner.
Use the taper in your plan
Hal Higdon’s Novice 1 marathon plan reduces its long runs after the peak 20-mile run three weeks before race day. Treat that as one published example. Follow your chosen plan’s taper rather than combining percentage reductions from several different schedules.
Keep familiar running, with less total work
Shorter easy runs and small amounts of familiar race-pace work may fit a taper. Maintaining frequency means retaining your usual pattern where appropriate, not adding running days. Rest is appropriate when you are unwell or managing pain.
- Reduce session length rather than adding a new workout to test fitness.
- Keep easy days easy; shorter distance is not a reason to race every run.
- Avoid unfamiliar strength work or a last-minute long run that leaves you sore.
Do not dismiss pain as taper nerves
A change in routine can feel unsettling, but pain, unusual fatigue or illness is not proof that the taper is working. Stop if running hurts and seek advice if pain persists. Adjust the race plan if symptoms make racing unsuitable.
Race week
Prepare your transport, kit and practiced fueling plan. Use familiar foods and leave time for sleep. A short shakeout is optional, not a required way to prevent stiffness. Review your pacing against recent training and conditions rather than using a calculator prediction as a promise.
Sources & further reading
Get your personal numbers
Training paces, predicted times, and the plans that fit you.
Frequently asked questions
How much should I cut mileage during the marathon taper?
Use the reductions in your own plan and count the race separately when comparing race-week mileage. Research supports reducing volume, but a single percentage cannot account for every runner’s previous workload and recovery.
Should I still do speedwork during the taper?
Some plans retain small amounts of familiar faster running while reducing total work. Do not add a new hard session or force one through pain or illness.
Why do I feel terrible and slow during the taper?
There can be several reasons, including fatigue, illness or changes in routine. Do not assume symptoms are normal “taper madness.” Rest or seek advice when symptoms persist or concern you.
Can I ruin my marathon with a bad taper?
A taper is one part of preparation, not a verdict on your race. Avoid cramming missed training and adjust expectations if your health or training has changed.
Related training plans
Beginner
Hal Higdon — Marathon Novice 1
The go-to first-marathon plan: 18 weeks, four runs a week, long runs marching up to 20 miles. Finish-focused, no speedwork.
18 weeks / 4 days a week
Read the method and find its official source
Advanced
Pfitzinger 18/55
Pfitz 18/55 is the Pfitzinger marathon plan from Advanced Marathoning: 18 weeks of training, peaking at 55 miles (89 km) per week. It combines long runs, tempo work and midweek medium-long runs.
18 weeks / 5 days a week
Read the method and find its official source
Intermediate
Hansons Marathon Method
A high-frequency plan built on 'cumulative fatigue' — six runs a week, goal-pace tempo runs, and a deliberately capped 16-mile long run.
18 weeks / 6 days a week
Read the method and find its official source