You are two weeks away from your goal race.

 

You’ve spent months training. Long runs. Speed workouts. Early mornings. Strength training. Maybe you even battled through a few aches and pains along the way.

 

And suddenly your marathon training plan tells you to do something that feels completely backwards:

RUN LESS.

 

That’s when the taper crazies begin.

 

Am I losing fitness?

 

Should I squeeze in one more long run?

 

Why do my legs feel heavy?

 

I missed that workout three weeks ago. Should I make it up now?

 

 

 

 

If you’ve ever felt more nervous when your training decreases before a race, you’re definitely not alone.

 

But here’s the most important thing I want you to understand about your marathon taper:

You do not get faster during your taper by squeezing in more fitness. You get faster by finally allowing the fitness you’ve already built to show up.

 

Think of this as your Tapering 101 guide. I’m going to walk you through how long to taper, how much to reduce your mileage, what to do with speed work and strength training, what your final few days should look like, and the biggest taper mistakes I see runners make.

 

By the end, you’ll know how to arrive at the starting line feeling rested, sharp, healthy, and confident.

 

 

Don’t Screw Up Your Marathon Taper: Do This Instead

 

 

 

 

 

What Is a Marathon Taper?

 

 

A taper is a planned reduction in your training load before your race.

 

Notice I said reduction.

 

I didn’t say stop training.

 

That’s one of the biggest misconceptions runners have about tapering. Your marathon taper isn’t two or three weeks of sitting on the couch because you’re afraid something will hurt before race day.

 

But it’s also not continuing your normal training until two days before your marathon.

 

Tapering is still training. It’s simply the final phase of your training cycle. 

 

 

 

 

Fitness vs. Fatigue: Why Tapering Works

 

 

Think about your marathon training as having two things happening simultaneously:

Fitness and fatigue.

 

Every long run builds fitness.

 

Every speed workout builds fitness.

 

Every strength workout builds fitness.

 

But each of those workouts also creates fatigue.

 

As you get deeper into marathon training and your mileage and long runs peak, that fatigue accumulates. You may actually be incredibly fit during your biggest training weeks—but too fatigued to fully express that fitness.

 

The purpose of your marathon taper is to decrease fatigue while maintaining fitness.

 

Think about fitness and fatigue as two different curves. Fitness takes a long time to build, and thankfully, it also takes time to lose. Fatigue can accumulate quickly, but it can also come down relatively quickly when your training load decreases.

 

 

The sweet spot is allowing your fatigue curve to drop while keeping your fitness curve high.

 

You’re not trying to GET fitter anymore.

 

You’re trying to uncover the fitness you’ve already built. 

 

 

Why Should Runners Taper Before a Marathon?

 

 

Reducing your training before your marathon may feel counterproductive, but this is where the science gets interesting.

 

As your training volume decreases, your body finally gets an opportunity to recover from months of accumulated training stress. Your muscles can repair, glycogen stores can replenish, and neuromuscular fatigue can decrease.

 

The goal is to arrive at race morning with the combination every marathon runner wants:

Fit AND fresh.

 

Research suggests that reducing overall training volume by roughly 40–60% across the taper while maintaining some intensity and normal running frequency can improve endurance performance.

 

That doesn’t mean every runner should immediately slash their mileage by exactly 50%. Your ideal taper depends on your training history, mileage, race experience, injury history, and how your body responds to training.

 

But it gives us an important principle:

Turn down the VOLUME without turning off your running

 

 

 

How Long Should You Taper Before a Marathon?

 

 

For a marathon, I generally think about the taper as approximately:

2–3 weeks.

 

For many of the adult runners we coach at Spark Healthy Runner, I like a three-week progression following the final peak long run, especially if the runner is newer to marathoning, has a history of injury, or accumulates significant fatigue during peak training.

 

For a half marathon, the taper is generally less aggressive—often around 7–14 days.

 

A 5K or 10K taper may be shorter still.

 

The general principle is that the longer the race and the larger your training load, the more recovery you may need before race day.

 

There isn’t one perfect taper for every runner. Your taper should reflect the training you actually completed and how your body responded to it.

 

 

How Much Should You Run During Your Marathon Taper?

 

 

There are four major variables I want runners to consider during a taper:

-Volume

-Frequency

-Intensity

-Strength training

 

Let’s look at each one.

 

 

1. Reduce Your Running Volume

 

This is the biggest lever during your marathon taper.

 

Your mileage should progressively decrease as race day approaches.

 

For example, imagine a marathon runner who peaked around 40 miles per week.

 

Their taper might conceptually look something like this:

 

 

These aren’t universal prescriptions. Your individual mileage will depend on your training.

 

What matters is the pattern:

 

Your training load progressively decreases as race day approaches.

 

Your long run comes down. Your easy runs get shorter. Your workouts get shorter.

 

You’re progressively removing accumulated fatigue from your body.

 

 

2. Don’t Automatically Reduce Your Running Frequency

 

This is where runners sometimes get tapering wrong.

 

If you normally run five days per week, that doesn’t necessarily mean you should suddenly run only twice per week during your taper.

 

You may continue running four or five days—but make those runs shorter.

 

Why?

We want to maintain the rhythm of running.

 

Your body likes routine. If you’re accustomed to running Tuesday, Wednesday, Friday, Saturday, and Sunday, suddenly sitting around all week may leave you feeling flat.

 

My favorite way to remember this is:

Keep the rhythm. Reduce the dose.

 

And yes, as Gloria Estefan told us back in the day, the rhythm is gonna get you!

 

During your taper, we actually WANT that familiar running rhythm. We’re simply turning down the volume so your body can recover

 

 

3. Should You Do Speed Work During a Marathon Taper?

 

This may be the most misunderstood part of tapering.

 

Many runners think:

I’m tapering, so everything should be slow.

 

Not necessarily.

 

We don’t want a monster workout that takes three days to recover from. But small doses of faster running can remind your neuromuscular system what faster running feels like.

 

Depending on the runner, that could mean:

-Strides

-A shorter race-pace workout

-Brief intervals with plenty of recovery

-A smaller dose of marathon-pace running

 

The key is to maintain some intensity while dramatically reducing the total workload.

 

For newer marathon runners who haven’t been doing structured speed work, there is no reason to suddenly add it during the taper. Regular strides may be all that’s necessary.

 

More experienced runners who have been doing threshold, tempo, track, or marathon-pace workouts throughout training may continue touching those intensities while significantly reducing the duration.

 

Same rhythm. Same movement pattern. Much less volume.

 

If you want to learn how to incorporate strides into your training, check out my Strides 101 episode:

Strides: The Most Underrated Running Tool to Boost Your SPEED at ANY AGE

 

 

4. Should You Strength Train During Your Marathon Taper?

 

You know I’m a huge believer in strength training for runners.

 

Strength training should be part of your running journey year-round.

 

But:

Race week is NOT the time to get stronger.

 

The strength you need for race day was built during the previous weeks and months.

 

You’re not going to create meaningful new strength adaptations five days before your marathon.

 

But you can create soreness and fatigue.

 

That’s exactly what we don’t want.

 

As you enter your taper, your strength-training volume should decrease too. That may mean fewer sets, shorter workouts, or lighter maintenance sessions using exercises your body already knows.

 

For the runners I coach, we typically reduce to one strength day during the first week of the taper. Then we further reduce the intensity before eliminating strength training during race week.

 

The goal isn’t to gain strength during your taper.

 

The goal is to arrive at the starting line with the strength you’ve already built—without the fatigue.

 

 

When Should Your Final Long Run Be Before a Marathon?

 

 

Your last 20-miler does not need to happen the weekend before your marathon!

 

Your biggest long run should already be behind you when the taper begins.

 

If you peaked with a 20-mile long run, the progression might look something like:

20 miles → 12–16 miles → 8–10 miles → RACE

 

Again, those numbers aren’t universal prescriptions.

 

What matters is the trend.

 

You’re progressively taking your foot off the gas as race day approaches.

 

 

 

What Should You Do During the Final 72 Hours Before a Marathon?

 

 

Once you reach the final three days, remember this:

Nothing you do during the final 72 hours will dramatically improve your fitness.

 

But there are plenty of things you can do that can negatively impact your race.

 

Your priorities should shift toward:

-Sleep

-Fueling

-Hydration

-Race logistics

-Gear

-Pacing

-Keeping your legs feeling good

 

Depending on your normal running schedule, you may do a short easy run or a few strides. Some runners love a short shakeout the day before the race, while others feel better with a rest day.

 

There isn’t one magical formula.

 

But there is one rule I want you to remember:

Don’t introduce anything new.

 

No new shoes.

No new strength exercises.

No new stretching routine.

No new workout.

No new food experiment.

 

Race week is about familiarity.

 

 

If you don’t already have a pre-run warm-up and your race is still several weeks away, you can practice my five-minute routine during training:

 

Try My 5-Minute Warm-Up Before Running

 

 

Don’t introduce a brand-new warm-up only a few days before your goal race.

 

 

What Are the “Taper Crazies”?

 

 

Now we need to talk about something that doesn’t always get enough attention:

The mental side of tapering.

 

You’ve spent 12, 16, or maybe 20 weeks with your life structured around training.

 

Then suddenly you have extra time.

 

And runners don’t always know what to do with extra time!

 

You start noticing everything.

 

My knee feels weird.

 

My Achilles feels tight.

 

Why do my legs feel heavy?

 

Why am I tired?

 

Why don’t I feel amazing?

 

I sneezed. Am I getting sick?

 

Welcome to the taper crazies.

 

One thing I want every runner to understand is:

Feeling amazing every day during your taper is NOT required for a great race.

 

Your routine is changing. Your training stimulus is changing. And because your race is approaching, you’re probably hyper-aware of every sensation in your body.

 

Don’t respond to that anxiety by adding more training.

 

Instead, channel that energy into preparing for race day.

 

Review the course. Prepare your fueling. Figure out transportation. Lay out your gear. Visualize difficult portions of the race. Practice your race-day mindset.

 

You’ve spent months training your body.

 

Your taper is a great time to train your confidence.

 

 

 

 

 

The 7 Biggest Marathon Taper Mistakes

 

 

Let’s finish with seven mistakes I commonly see runners make before race day.

 

Mistake #1: Trying to Make Up Missed Training

 

You missed a long run three weeks ago?

 

It’s gone.

 

You can’t cram for a marathon like you’re studying for an exam.

 

That fitness opportunity has passed. Don’t sacrifice race-day freshness trying to fix the past.

 

Mistake #2: Testing Your Fitness

 

You start feeling good during your taper and think:

Maybe I’ll see if I can hold race pace for 10 miles.

 

Don’t.

 

Your race is the fitness test—not Tuesday morning.

 

Mistake #3: Eliminating Intensity Completely

 

Remember the principle:

Reduce volume while maintaining small touches of intensity when appropriate.

 

Strides and shorter race-specific efforts can help keep your legs feeling sharp.

 

Mistake #4: Strength Training Too Hard

 

Don’t squeeze in one final killer leg day because you’re running fewer miles.

 

You’ve already built your strength.

 

Maintain it without creating soreness.

 

Mistake #5: Changing Your Routine

 

Race week isn’t the time to experiment with new shoes, inserts, stretches, supplements, foods, or recovery gadgets.

 

Nothing new on race week.

 

Mistake #6: Panicking About Phantom Pains

 

Pay attention to your body. Persistent pain, swelling, altered walking or running mechanics, or something genuinely concerning deserves attention.

 

But don’t automatically assume every little sensation means your race is falling apart.

 

If a sensation is mild, isn’t changing your gait, and isn’t progressively worsening, don’t panic and start aggressively treating it. Stick with the familiar mobility and recovery strategies your body already knows.

 

Mistake #7: Thinking More Rest Is Always Better

 

Tapering doesn’t mean stopping.

 

We’re trying to reduce fatigue while maintaining fitness and neuromuscular readiness.

 

Keep the rhythm. Reduce the dose.

 

 

Your Marathon Taper Checklist

 

 

Let’s make this incredibly simple.

 

As you enter your next marathon taper, remember these six things:

 

-The work is done.

You’re not trying to gain meaningful new fitness.

 

-Reduce your running volume.

This is your biggest taper lever.

 

-Maintain your normal running frequency when appropriate.

Think shorter runs rather than automatically eliminating running days.

 

-Keep small doses of intensity.
Strides and shorter race-specific efforts can help your legs stay sharp.

 

-Reduce your strength-training volume.

Maintain the strength you’ve built without creating unnecessary soreness or fatigue.

 

-Shift your energy toward recovery and race preparation.
Prioritize sleep, fueling, hydration, race strategy, logistics, and mindset.

 

 

Trust Your Marathon Taper

 

 

Here’s what I want you to remember more than anything else:

You cannot cram fitness into the final two weeks before your race.

 

But you can sabotage months of fitness by doing too much.

 

The hay is in the barn.

 

You’ve done the long runs.

 

You’ve done the workouts.

 

You’ve done the strength training.

 

Your job now is to allow your body to absorb all of that work.

 

So when your mileage starts dropping and your runner brain tells you, Maybe I should do more…

 

Remember:

Keep the fitness.

Lose the fatigue.

Trust the taper.

 

And go race!

 

 

Want More Help Preparing for Your Marathon?

 

 

 

If you’re training for your next 26.2, I’ve put together my FREE Ultimate Marathon Training Guide to help you train smarter, stay healthy, and feel confident heading into race day.

 

Get the FREE Ultimate Marathon Training Guide

 

And if you’re looking to dial in your running, strength training, and nutrition, overcome recurring injuries, and train smarter for your next race, we’d love to help.

 

 

 

With Healthy Runner Coaching, you’ll get an individualized run and strength plan with expert coaching and support based on your goals and how your body is responding.

 

Or join the Healthy Runner Academy for our step-by-step system to help you get stronger, stay healthy, and become a lifelong runner.

 

Learn More About Healthy Runner Coaching

 

Join the Healthy Runner Academy

 

 

Your race-day hydration strategy shouldn’t start on race day! 💦

 

 

 

It’s something you should be practicing during your long runs NOW, especially if you’re gearing up for a fall half marathon or marathon.

 

Trust me, I learned this lesson the hard way.

 

During my first marathon, I cramped up and ended up walking the final 6 miles 😩

 

And I still remember those hot, sweaty long runs when I’d finish completely wiped out and spend the rest of the day as a lump on the couch instead of enjoying time with my family.

 

Over the years, I’ve learned that hydration and fueling deserve just as much attention as our running and strength training.

 

That’s why LMNT has become a staple in my hydration routine.

 

Each stick pack contains:

-1,000 mg sodium

-200 mg potassium

-60 mg magnesium

-Zero sugar or artificial colors

 

As a running physical therapist and coach, one of the biggest lessons I share with my athletes is this:

Nothing new on race day!

 

Use your long runs to figure out your hydration and fueling needs, what works for your stomach, and how much fluid and sodium you need based on your sweat losses and conditions.

 

Remember, electrolytes are one piece of the puzzle. Your carbohydrate fueling and overall hydration strategy matter, too!

 

And I’ve got a special offer to help you get started. 👇🏼

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With fall race season here, now is a great time to dial in your hydration strategy instead of waiting until you’re standing at the starting line.

 

 

Get my full personal running story here

 

 

 

There are six parts of your running journey that need to be optimized so you can run strong and last long! Learn them here.

 

 

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Thanks for reading!

 

Yours in health,

Duane

 

 

Connect with Dr. Duane:

 

 

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered his first running-related hamstring tendon injury and many others as a novice runner early on.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

After 19 years teaching in higher education, Duane decided to step away as a Clinical Associate Professor of Physical Therapy to pursue his passion educating the running community.  Through his signature 1:1 coaching program, Healthy Runner Academy membership, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running without having to stop running to get over an injury.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, 6x marathoner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

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–duane@sparkhealthyrunner.com

 

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