Taper Calculator: Your Week by Week Plan, from 5K to Ultra
Enter your race and your usual weekly volume to get a science-based taper, from the last long run to race morning.
This taper calculator turns your race distance and your usual weekly volume into a progressive taper: how much to cut each week, which key session to keep, and what to do each day of race week. It follows the Bosquet et al. (2007) meta-analysis: cut total volume by about 40 to 60% while keeping intensity and the number of runs.
Taper Planner
Pick your race and usual weekly volume to get your taper week by week
Race distance
Last long run: 28 to 32 km (17 to 20 mi) easy, with the final 5 to 8 km at marathon pace.
Long run of 18 to 22 km (11 to 14 mi) with 2 or 3 blocks of 3 km at marathon pace.
Short easy runs, one short race-pace session early in the week, and strides. Keep your usual number of runs.
- D-6Easy run, 40 min (zone 2)
- D-515 min warm-up + 2 × 3 km at marathon pace
- D-4Easy run, 30 min (zone 2)
- D-3Rest or a 20 min walk
- D-2Easy run, 20 to 30 min + 4 × 20 s strides
- D-1Shakeout jog of 15 min, or full rest
- RaceRace day: trust your taper
In the 36 to 48 h before the start, eat 8 to 12 g of carbs per kg of body weight per day and cut back on fibre.
Important: This calculator gives general guidance for healthy runners. Adapt it to how you feel, and talk to a coach or a doctor if you are injured or returning from illness.
How long should you taper for each race distance?
Recommended taper length, based on Bosquet et al. (2007) and Mujika and Padilla (2003).
- 5K5 to 7 days
- 10K7 to 10 days
- Half marathon10 to 14 days
- Marathon14 to 21 days
- Trail / Ultra14 to 21 days
How does the taper calculator build your plan?
The calculator starts from your usual weekly volume at peak training, in kilometres or miles. It then applies a progressive, non-linear cut: small at first, deeper as the race gets closer, never below about 40% of your usual week.
Each week keeps one key session at race pace or threshold, because intensity is what preserves your fitness. Only the total mileage comes down, and you keep running on most of your usual days.
Add your race date to see the real dates of each taper week and of each day of race week. Race week always ends on race day.
The three rules of a good taper
- Cut volume, not intensity: keep short efforts at race pace and strides.
- Keep frequency: run on most of your usual days, just shorter.
- Taper progressively: the biggest cut comes in race week, not three weeks out.