How long should a marathon taper be?
Two to three weeks, cutting volume by roughly 40–60% while keeping intensity and session frequency intact.
The taper exists to shed fatigue without shedding fitness, and the fitness-fatigue model explains exactly why that is possible: fatigue decays on a roughly one-week time constant while fitness decays over about six. Stop the heavy volume and the gap between them opens, which is where the performance gain comes from.
The consensus shape across the taper literature is a 2–3 week reduction with volume down 40–60% from peak. Shorter than two weeks and there is not enough time for accumulated fatigue to clear; much longer than three and fitness begins to decline measurably, which is the failure mode of over-tapering.
Three things should not change. Keep intensity — the hard sessions get shorter, not slower, because losing race-pace familiarity is a real cost. Keep frequency — running less often disrupts rhythm and sleep more than it helps. And keep the specificity, so marathon-pace segments stay in the plan even as their length shrinks.
Expect to feel worse before you feel better. Sluggishness and phantom niggles in the first taper week are so common as to be almost diagnostic, and they are not a sign the taper is failing.
Key numbers
| Duration | 2–3 weeks | marathon |
|---|---|---|
| Volume reduction | 40–60% | from peak weekly volume |
| Intensity | maintained | shorter sessions, same paces |
Work it out for yourself
Marathon periodization planner — Model different taper lengths and volume cuts against race-day readiness.
Frequently asked questions
Should I keep doing speed work during a taper?
Yes, in reduced volume. Cutting intensity entirely tends to leave runners feeling flat on race day. The standard approach is to keep the same paces and cut the number of repetitions.
Why do I feel terrible during the taper?
Taper sluggishness is extremely common and poorly understood, though it plausibly reflects the body adjusting to a sudden drop in training volume. It is not evidence that the taper is going wrong, and it typically lifts in the final few days.
Sources
- Bosquet et al. (2007). Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise.
- Mujika & Padilla (2003). Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise.
Related explainers
Glossary: TSB (Training Stress Balance), Periodization