Tapering Calculator
Plan your race taper - optimize training reduction for peak race day performance.
Training Details
Taper Summary
3 Weeks
Total reduction: ~62 km
Weekly Mileage Plan
Peak Week50 km
Normal training100%
Taper Week 138 km
Reduced volume, maintain intensity75%
Taper Week 225 km
Further reduced, some quality50%
Taper Week 315 km
Very light, race prep30%
Race Week10 km
Light shakeout runs only20%
Tapering Guidelines
Tapering allows your body to recover and supercompensate from training stress while maintaining fitness.
- Reduce volume significantly but maintain some intensity
- Get extra sleep - this is when adaptation happens
- Expect to feel restless or heavy-legged (phantom fatigue)
- Focus on nutrition and hydration
- Trust your training - fitness does not disappear in 2-3 weeks