You’ve put in the hard work.
The long runs, the tough runs, and even those runs you really didn’t want to do - all of it. And now, with marathon day getting closer, you’re approaching one of the most important (but often overlooked) parts of marathon training: the taper.
Whether it’s your first marathon or your tenth, understanding and executing the taper properly is one of the smartest things you can do in the final weeks before race day.
So, let’s break it down.
What exactly is a taper?
Put simply, the taper is the final few weeks before your marathon where you begin to reduce your training volume and intensity.
It’s not about stopping completely or doing nothing. Instead, it’s about giving your body the chance to absorb all the hard work you’ve put in over the last few months - so you can feel your best when it really matters.
Think of it as your body’s time to reset, recharge, and get race-ready.
Why do we need to taper?
When you train for a marathon, your fitness builds slowly over time - but so does fatigue.
Long runs, busy schedules, sore legs… it all adds up.
The taper gives your body the chance to:
- Recover from all the hard work you’ve done
- Repair tired muscles
- Refill your energy stores
- Help you feel fresher, stronger, and more confident
It’s during the taper that your training really sinks in.
Think of it like charging your battery before the big day - you’ve done the work, now it’s time to arrive at the start line feeling ready.
How to taper
Tapering doesn't mean stopping completely. You'll still run - just less than before. Here's a simple way to approach it.
3 weeks before race day
At this point, your biggest long run is usually done.
- Reduce your weekly mileage slightly
- Keep runs comfortable and easy
- Focus on consistency, not pushing harder
2 weeks before race day
This is where you really start to ease back
-
Run shorter distances
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Focus on feeling relaxed, not exhausted
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Rest becomes more important than extra miles
Race week
This week is all about staying fresh
- Short, easy runs only
- No big workouts, as hard as this might be - trust in the miles you've banked
- Plenty of rest, hydration and good food.
By race week, the goal is simple: Arrive at the start line feeling ready - not worn out.
Managing ‘Maranoia’
If you’ve run a marathon before, you may have heard the term “maranoia.” If not, it’s a feeling many runners experience in the final days before race day:
Marathon + Paranoia = Maranoia
It often looks like this:
- Sneezing a couple of times? You’re convinced you’ve got the flu.
- Legs feeling sore? It must be a stress fracture.
- Feeling sluggish on a run? You’ve lost all your speed forever.
The good news? These feelings are completely normal.
As your training reduces, your mind suddenly has more space to overthink everything — but it doesn’t mean anything is wrong.
Instead of panicking, focus on what you can control:
- Sleeping well
- Preparing your kit
- Staying hydrated
- Visualising yourself crossing the finish line
- Reminding yourself why you started
Trust your training - you are ready.
So remember, the taper is a key part of your marathon journey.
So respect it, don’t panic, and focus on getting to that start line feeling strong, healthy, and confident.
You’ve done the hard work. Now it’s time to let your body recover - and get ready to enjoy race day.
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