Taper Calculator
Plan your final weeks before race day with a schedule based on your current training mileage.
Illustrative RaceThere schedule. Mileage excludes the race. Enter positive weekly mileage and a long run no greater than that total.
Pre-race Training Mileage:
36 miles (90% of baseline)Long Run:
12 milesWorkouts:
Last long run, normal workouts
Focus:
Slight volume reduction, maintain intensity.
Pre-race Training Mileage:
28 miles (70% of baseline)Long Run:
8 milesWorkouts:
Moderate long run, 1 quality workout
Focus:
Noticeable reduction. Keep legs fresh.
Pre-race Training Mileage:
16 miles (40% of baseline)Workouts:
Easy runs, optional light shakeout
Focus:
Keep pre-race training light and familiar.
Start with the suggested weekly mileage and workout notes, then adjust them to your training plan and recovery. The mileage shown covers training before the race; add the race distance separately.
Research supports reducing volume while retaining intensity and frequency. Use that approach to stay familiar with your race effort as your weekly mileage decreases.
See how the schedule is calculatedHow we calculate this
Example weekly mileage = baseline mileage × schedule percentage.
The calculator uses RaceThere templates of one week for 5K, two for 10K, and three for half marathon and marathon. Taper research supports the general approach of reducing volume while retaining intensity and frequency. Each template applies a weekly mileage percentage to your baseline, with workout suggestions for that race distance. Displayed training mileage excludes the race itself.
Sources: Bosquet et al. (2007): effects of tapering on performance, meta-analysis.
Using your results
Use the schedule as a starting point and adjust it to your training history and recovery. In race week, a long-run value of zero means leaving out an additional long run; shorter runs are still part of the schedule. Add the race distance separately when recording your week's total mileage.
Common questions
How should I adjust the taper schedule?
Start with your usual weekly mileage and long-run distance, then review the suggested reductions alongside your training plan. Adjust the mileage and workout suggestions to your recent training and how well you are recovering.
Does race-week mileage include the race?
No. The displayed mileage is training mileage before the race. Add your race distance separately when recording the week's total.