Tapering is the secret weapon that separates a strong finish from a painful race.

🧪 The Science Behind Tapering

Training is a mix of:
✅ Volume (distance covered in km)
✅ Intensity (pace)
✅ Frequency (days per week)

Tapering = Reducing Volume Only

• Keep running at the same pace (intensity).
• Stick to your usual number of runs (frequency).
• Only reduce the total distance (volume) to lower training load.

❌ Detraining ≠ Tapering

• Cutting back on intensity (slowing down) = detraining = loss of performance
• Tapering maintains fitness while reducing fatigue

⏳ When to Taper

• Full Marathon: 2–3 weeks before race day
• Half Marathon: 7–10 days before race day

📉 How to Taper

✅ Reduce your average weekly volume by 60%

• Example: If you average 50k/week, reduce to 20k
• Long runs should also be reduced by 60%
  ✅ Interval distances should be cut down by 50–60%
  ✅ Give strength training and cross-training a break—focus on running only

🍃 If You Haven’t Trained Well

• Keep moving, but don’t push too hard.
• Split the race distance into smaller, manageable chunks.
• Start super slow and focus on building a rhythm.
• Prioritize nutrition and sleep—they’ll have the biggest impact on race day.

🎯 Why Tapering Works

✅ Positive impact of training: Takes 8–12 days to show up
❌ Negative impact of overtraining: Felt almost instantly