Marathon Taper Calculator
Calculate optimal training volume reduction during pre-race taper period
About this calculator
The Marathon Taper Calculator helps runners determine the optimal training volume reduction during the crucial 2-3 week period before race day. Proper tapering reduces training stress while maintaining fitness, allowing your body to recover from intense training while preserving the adaptations you've built. This calculator takes into account your peak weekly mileage, training history, and race goals to provide personalized taper recommendations that maximize performance while minimizing injury risk and fatigue on marathon day.
How to use
Enter your peak weekly training mileage from your highest volume weeks during marathon training. Select your experience level and specify how many weeks before your marathon you want to begin tapering. The calculator will provide week-by-week mileage recommendations, showing the gradual volume reduction that maintains fitness while ensuring adequate recovery.
Frequently asked questions
How long should my marathon taper be?
Most runners benefit from a 2-3 week taper, with experienced marathoners often using 3 weeks and newer runners sometimes succeeding with 2 weeks.
How much should I reduce my weekly mileage?
Typically reduce volume by 20-30% in week one, 40-50% in week two, and 60-70% in the final week before race day.
Should I still do speed work during taper?
Yes, maintain some intensity but reduce volume. Include short tempo runs and strides to keep legs sharp without accumulating fatigue.