How to Taper for a Marathon — Marathon Control

Plain answerBegin reducing training volume during the final two to three weeks according to your plan. Keep some familiar frequency and short race-effort reminders, but remove the long-run and cumulative load. You cannot add major fitness now; you can still add fatigue.

Three weeks out

Complete the final major long run as scheduled, then let volume fall. Finalize shoes, clothing, breakfast, fuel, hydration, travel, and race-day pace from evidence already gathered.

Two weeks out

Keep routine while shortening sessions. Do not replace lost mileage, test a new workout, or turn fresh legs into an unscheduled race. Confirm event emails, transport, bib collection, bag rules, and course aid.

Race week

Use brief, familiar easy running.
Keep meals and sleep recognizable.
Check the forecast and define adjustment rules.
Charge devices and save offline event information.
Lay out the entire race card and kit early.

Expect taper sensations

Restlessness, heavy-feeling legs, and doubt can appear when training changes. They are not evidence that fitness vanished. Do not diagnose every sensation through one final test.

Source checkWorld Athletics debut-marathon guidance
The guidance emphasizes recovery, flexibility, early attention to injuries, and advance planning for kit, food, drink, travel, and accommodation.

Control ruleThe taper protects completed training. It does not audition new fitness.

Keep the ordinary weeks moving

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