After months of building, the hardest part of marathon training is doing less. The weeks before the race are called the taper, and they ask you to trust the work you have already done while your instincts tell you to cram.
A good taper does one job: it lets your body absorb the training and arrive at the start line fresh. It is not a holiday, and it is not a test. This article covers what to cut, what to keep and how to handle the strange feelings that show up.
What is a taper, and why does it work?
A taper is a planned reduction in training before a big race. Fitness is built over weeks and months, and it does not vanish in a fortnight. What does fade quickly is fatigue. By cutting your load, your muscles repair, your energy stores top up and your legs lose that heavy, tired feeling.
The goal is to arrive ready, not to add anything new. A single hard session in the last two weeks cannot make you fitter by race day, but it can leave you tired. That is the logic behind the whole taper.
How long should my taper be?
For a marathon, three weeks is the common plan. Some runners with less mileage use two weeks, and some with a heavier load prefer three. It also depends on how you recover. If you are unsure, our marathon training plan lays out a taper inside the schedule.
A rough shape of the three weeks:
- Three weeks out: your last long run, then a modest cut in total running.
- Two weeks out: a clear drop in volume, with a shorter long run.
- Race week: short, easy running, a few strides, and lots of rest.
Do not copy a number from a friend. Use the plan you have, and adjust if you have been injured or ill.
What do I cut, and what do I keep?
Cut volume, not rhythm. You should be running fewer kilometres, but you should not stop running or lose your routine.
Keep:
- Your usual number of running days, or one fewer if you need it.
- A little pace work, such as short tempo efforts or a few strides, so your legs stay sharp. Our guide to tempo runs shows what that looks like.
- Your long-run habit, shorter each week.
Cut:
- Long, hard sessions you would have to recover from.
- New workouts, new routes with big climbs and anything that feels like proving yourself.
- Extra cross-training that leaves you sore.
Why do I feel terrible during the taper?
Because your body is changing gears, and your brain has noticed. Many runners feel sluggish, restless, heavy or anxious in the taper. Small aches appear that you did not notice before. Some people feel like they have lost all their fitness.
None of this means anything is wrong. Training volume is not only about fitness; it is also a routine and an outlet. When it drops, the energy has to go somewhere, and it often shows up as nerves.
Some ideas that help:
- Remind yourself that tired legs recover in this window, and that is the point.
- Do not test your fitness with a hard run. The result will only upset you.
- If you notice a persistent or sharp pain, see a doctor or physio. See our note on common running injuries.
What should I do with all the extra time?
Spend it on things that actually help on race day.
- Sleep. Aim for solid nights through the whole taper, not only the night before. Our guide to rest and sleep explains why the earlier nights matter more.
- Food. Eat normally and well. You do not need to change your diet dramatically. Make sure you eat regular meals and practise your pre-run food.
- Kit. Choose your race outfit and shoes now and run in them. Review shoes and kit if you need a reminder.
- Logistics. Plan how you will reach the start, where you will park, and when you will eat. Our race-day checklist can serve as a template.
How should race week look?
Quiet. Run short and easy a few times, with a few relaxed strides if you like, and take at least a day off. Keep your routine: same wake time, same breakfast, same shoes.
In the final days, avoid anything unfamiliar. New food, new shoes, a long walk around the city or a heavy gym session are all poor ideas. Hydrate normally, and do not overdo it.
The night before, do your kit, pin your number, set two alarms and go to bed. You may not sleep perfectly, and that is fine: the sleep from earlier in the week has already counted.
How does the club handle taper weeks?
Keep what is familiar and make it lighter. The Monday Open Run at 6:30 pm is open to everyone and easy, and it is a good way to stay loose while you cut your volume: download the app and check in. The Wednesday 6:30 pm track session is coached intervals at Al Hussein Sports City; in a taper, take the easy end of it and ask your coach to guide you. The Saturday 6:30 am long run covers 14 to 25 km on the Dabouq hills, so choose the shorter distance in the early taper weeks, and skip the long one in race week.
Amman summers are hot and its hills are steep, so protect your legs: choose flatter, cooler routes in the final fortnight if you can. Our summer heat guide has practical tips.
The bottom line
The taper is where you collect the benefit of all your training. Cut volume, keep rhythm, sleep well and avoid anything new. The restless feeling is normal, and it fades once the starting gun goes.
Trust the work. You cannot add fitness now, but you can protect what you have built.
General advice, not medical advice. If pain persists, see a doctor or physiotherapist.
