Taper Calculator
Free calculator·Instant results
Taper length
3 weeks
- Taper starts
- 2027-03-29
- Race-week volume
- 20.3
| Week | Dates | Volume | % of peak | Keep |
|---|---|---|---|---|
| Week 1 | 2027-03-29 → 2027-04-04 | 36 | 80% | one race-pace session, shorter long run |
| Week 2 | 2027-04-05 → 2027-04-11 | 29.3 | 65% | one race-pace session, shorter long run |
| Week 3 | 2027-04-12 → 2027-04-18 | 20.3 | 45% | race-pace strides, race |
The numbers
How it works
Enter your race and your biggest training week and this taper calculator lays out the taper. For a Marathon on 2027-04-18 from a 45 peak, the taper is 3 weeks starting 2027-03-29.
Volume drops to 36 in the first taper week and 20.3 in race week, while one race-pace session stays in each week so you feel sharp, not flat.
Questions
FAQ
How long should a taper be?
About 3 weeks for a marathon, 2 for a half, 7–10 days for a 5K or 10K.
Should I keep intensity during a taper?
Yes — cut volume, keep short race-pace work.
How much should I cut mileage?
Roughly 20%, 35% and 55% below peak over three weeks: 45 → 36 → 20.3 here.
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