You’ve done the training — your fitness is “in the bank” — and now it’s time to ensure you arrive at the starting line fresh and sharp. Although there is no one-size-fits-all approach to tapering, the key principles are to decrease your volume while maintaining or increasing intensity. This 3-week taper plan provides a blueprint to help you shape your own race taper. If you’re racing distances from 10K to 30K, then plan to taper for 1-2 weeks. If you’re racing marathons or ultramarathons, then plan to taper for 2-3 weeks.

As you adjust this plan to your own situation, keep these tips in mind: First decrease your training volume without changing the frequency of your workouts. Reduce training volume the most at the beginning of your taper and then gradually level off the decreases. Maintain the type and intensity of interval workouts — whether LT cruise intervals or VO2max intervals — but reduce the number of intervals. Maintain or reduce the frequency of the interval workouts.

During the taper, you also should focus on getting adequate — and even extra — sleep. Be sure to eat well and stay hydrated.

Trust in your training and good luck with your race!