Taper
A taper is a planned reduction in training in the days or weeks before an important race, so that fatigue clears while fitness is kept. A good taper can noticeably improve performance compared with training normally up to race day.
How long and how much
Research on endurance athletes points to about two weeks as a typical sweet spot, with training volume cut by roughly 40–60% while intensity and session frequency are largely kept. Shorter races need shorter tapers; marathons and Ironman races often use two to three weeks.
Common mistakes
Cutting all intensity leaves you feeling flat — keep short, sharp efforts at race pace. Filling the extra time with new training, travel stress or late nights undoes the work. Feeling restless or sluggish during a taper is normal.
In The Next Race
Every race plan in The Next Race ends with a taper of one to three weeks. Add a plan with your race date and the taper lands where it should.