The taper

Tapering means cutting back training before a race so you arrive fresh without losing fitness. Done well, it improves performance by about 2 to 3 %.

• Duration: about 7 to 10 days for a 5 or 10 km, 10 to 14 days for a half marathon, 2 to 3 weeks for a marathon.
• Cut volume progressively by 40 to 60 %, but keep most of your runs: shorter, not fewer.
• Keep intensity: short efforts at race pace or a little faster keep your legs sharp.
• Feeling sluggish, restless or a little heavier is normal: your muscles are storing glycogen and water.

Training done in the last 10 days will not make you fitter by race day: resist the urge to catch up, and try nothing new.