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Running - Race Taper

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Running - Race Taper

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Adam Hodges

All plans by this Coach

Length

3 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

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!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:22:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:22:00 01:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Adam Hodges

Alp Fitness

I offer training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., fast-packing, mountaineering objectives). Learn more about my training approach at alpfitness.com where you can also find additional videos and articles to help you train smart.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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