With the Boston Marathon on April 20 and the London Marathon on April 26, hundreds of thousands of runners are now entering the critical taper period — the final two to three weeks before race day when training volume decreases to allow the body to recover, adapt, and arrive at the start line fresh. Getting the taper right can be worth minutes on race day. Getting it wrong can undo months of preparation.
The evidence is clear on the optimal taper structure. Training volume should decrease by approximately 40-60% over two to three weeks, with the majority of the reduction coming from shorter long runs and fewer easy miles. Crucially, intensity should be maintained — race-pace sessions, tempo runs, and strides keep the neuromuscular system sharp and prevent the sluggish, heavy-legged feeling that plagues runners who cut everything too aggressively. A typical taper week might include two short quality sessions (e.g., 6x1km at marathon pace, 4x5min at tempo) alongside reduced easy running.
The psychological aspects of tapering are often harder than the physical. Runners who have spent months building to 50, 60, or 80 miles per week frequently experience anxiety when volume drops — a phenomenon coaches call "taper madness." Every phantom ache feels like an injury, every easy run feels slow, and the temptation to squeeze in one more long run is overwhelming. The evidence-based response is simple: trust the process. Fitness gains from the past 12-16 weeks are already banked. The taper's job is to let the body access that fitness on race day.
Sleep becomes the single most important recovery tool during the taper. Research shows that cumulative sleep in the week before a marathon is more predictive of performance than sleep the night before the race (when pre-race nerves often disrupt rest). Aim for eight to nine hours per night in the final 10 days, maintain consistent sleep and wake times, and accept that the night before the marathon may be restless — the fitness is already there regardless. Nutrition should shift toward higher carbohydrate intake in the final 48-72 hours, with the pre-race dinner kept familiar, moderate, and low in fibre.