For many runners, the taper can be the most frustrating portion of training for any race. Most runners are focused on high-mileage weeks and used to powering through tough workouts. The taper is just the opposite of that: lower mileage, more rest, and less vigorous workouts — all in hopes to give your body the break it needs before your biggest workout of all: the actual race.
Whether you love or hate the taper, it’s important to understand the science behind this sometimes-controversial part of the training period. Below, you’ll find a summary of some of the most important research regarding the taper, and how to get the best results from your taper period.
1. A structured, 3-week taper may be the sweet spot when it comes to marathon performance for recreational runners
A 2021 study published in Frontiers in Sport and Active Living analyzed the training activity of over 158,000 runners and found that longer, structured tapers — specifically, 3-week tapers — were associated with better performance compared to shorter tapers. Results indicated that runners who adopted the strict 3-week taper ran 2.6% faster — a median of 5 minutes and 32.4 seconds — when compared to runners who completed a shorter, less strict taper. Additionally, it’s interesting to note that female runners adopting a 3-week taper had greater finish time benefits compared to men.
2. A high-intensity interval session right before race day may improve performance in shorter races
While tapers are typically low-volume, incorporating a high-intensity interval workout that’s faster than race pace may improve your race time. A 2021 study published in Applied Physiology, Nutrition, and Metabolism found that a 60% reduction in running volume and final interval session at 110% intensity improved performance time by 5.2 seconds, compared to 3.2 seconds for runners who reduced running volume by just 30% and did their last interval session workout at race pace intensity. Researchers concluded that incorporating a high-intensity workout during a low-volume taper can help improve track performance. Of course, it’s important to note that these runners were racing a 1500-meter race, so more studies need to be conducted to determine if this strategy is applicable to longer races like marathons.
3. Reducing training volume by 41-60% after pre-taper overload training is optimal to maximize performance
Most athletes are familiar with overload training — progressively increasing the intensity and volume of workouts and mileage to avoid a fitness plateau. A 2023 meta-analysis published in PLoS One including 14 studies on endurance athletes and their responses to the taper period of training found that a taper period of 21 days or less that reduced training volume by 41-60% progressively but did NOT decrease intensity or frequency after a period of overload training maintained training benefits for up to 21 days, and increased performance.
Looking for more tips on how to taper effectively? Check out this article about what to do with your taper period.