Taper Schedule Calculator
Calculate optimal taper schedule for marathon and half marathon races
About this calculator
The Taper Schedule Calculator helps runners create an optimal training reduction plan for marathon and half marathon races. Tapering involves strategically decreasing training volume and intensity in the weeks leading up to race day to allow your body to recover, restore energy stores, and reach peak performance. This calculator takes into account your current weekly mileage, race distance, and training history to generate a personalized taper schedule that maximizes your race day potential while preventing overtraining and burnout.
How to use
Enter your current weekly training mileage, select your race distance (marathon or half marathon), and input your race date. The calculator will generate a week-by-week taper schedule showing recommended mileage reductions, typically starting 2-3 weeks before race day. Follow the suggested percentages to gradually decrease your training volume while maintaining some intensity work.
Frequently asked questions
How long should my taper period be?
Most runners benefit from a 2-3 week taper for marathons and 1-2 weeks for half marathons, depending on training volume and experience level.
Should I completely stop running during taper?
No, continue running but at reduced volume. Maintain some easy runs and light speed work to keep your legs fresh without overexertion.
What if I feel undertrained during taper?
This is normal 'taper anxiety.' Trust the process - your body needs recovery time to perform optimally on race day.