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Two run coaches offer details for between-race training.While training for a half marathon or marathon is anything but easy, following a well-designed program is pretty straightforward. You ramp up your mileage when the program says so, mix in speed work and intervals as instructed, and taper volume and intensity (sometimes begrudgingly) when the schedule dictates.

But, what happens after you check off that final “Race Day!” box on your calendar and float into the no man’s land between training programs? You’re tired and need to rest, but the idea of unstructured time off makes you antsy. Plus, your next race isn’t that far off. Following a “reverse taper” or “tapering up” allows you to bridge the space between events. The idea of the reverse taper is to gradually reintroduce running and increase volume while still prioritizing rest and recovery. 

To better understand the logic behind tapering up, down, and in reverse, we spoke with Jessie Zapotechne, a coach with Adidas Runners in New York City and the founder of Girls Run NYC, and Raj Hathiramani, certified running coach at Mile High Run Club in New York City. Both are seasoned marathoners who have designed training programs and coached countless athletes through the ebbs and flows of race prep and recovery. Here’s what to know. 

Understanding the Reverse Taper

The reverse taper is different from simply increasing volume to prepare for a race. When you’re in the midst of training and following a training plan, “weekly mileage increases are a gentle, rolling progression,” Hathiramani says. This approach compounds strength and endurance as the body adapts to new and increased training demands in order to reach a specific distance and pace. 

Postrace, however, you’re working with a different baseline. “Racing wears down muscles, depletes glycogen, and suppresses your immune system,” Hathiramani says. Recovery—both physical and mental—should be your number-one priority. 

“For longer races, this can include several days or a week of full rest before cross-training and resuming running, and for shorter or lower-effort races, you can focus on active recovery and cross-training with a quicker return to running,” Hathiramani says. 

If you’re worried about losing all of the progress you made during training, don’t be. “Our fitness does not diminish as drastically as we think with an extended period of rest. Our bodies adapt to ‘defend’ our fitness level,” Hathiramani adds.

When you feel rested and ready to jump back in, you can start with some short, unstructured runs to see how you feel. (Don’t be afraid to shorten or bail on a workout if you’re feeling fatigued.) 

Unlike a regular taper within training plans, there are fewer agreed upon rules about how to train without a specific goal or race plan. While you can use your previous training for guidance, Hathiramani emphasizes that this can be “tricky,” as the right approach depends upon your experience, training history, and distance of your last race. 

“Generally, it’s fair to say after a rest period following a race, you can build back from the end of your base building phase,” he says. You don’t need to start at week one, but you also shouldn’t dive back into peak training. 

Consider picking a week from the early-to-middle of the training plan as your reverse taper starting point. “It’s usually six to eight weeks into a [marathon] training cycle,” Hathiramani says. 

6 Reverse Taper Tips

To taper up like a pro, and to avoid injuries and overtraining, consider the following tips and mistakes to avoid. 1. Progress Slow(er than Usual)

A weekly mileage increase of 10 to 20 percent is standard for most training plans, but remember that when you start a reverse taper, you’re not simply building mileage, you’re recovering. It’s okay to keep your volume the same from one week to the next or even reduce it, if needed. 

2. Honor Rest Days

“A common mistake that I’ve seen athletes make is to skip a rest day because they are feeling good,” Zapotechne says. “This results in overtraining or feeling fatigued when it is time for them to continue on with the next planned workouts.” 

If you crave movement on a rest day, consider an activity like restorative yoga or walking. 

3. Don’t Dismiss Sharp or Persistent Pain

“Increased mileage will mean you are using more energy and thus need appropriate recovery, nutrition, and sleep. It is normal to feel more sore, tired, and hungry,” Hathiramani says. But anything more intense could signal injury. “A red flag is any sharp pain or persisting ache that gets worse when you run or is above a 4 out of 10 on a pain scale.” If you experience this kind of discomfort, see a doctor. 

4. Keep Easy Runs Easy

“Easy runs coupled with intentional recovery sessions (e.g., stretching, mobility, preventative physical therapy, and sports massage) help achieve weekly mileage while letting your body regain strength after harder efforts,” Hathiramani says. 

Use the talk test to keep your exertion easy and, if necessary, ignore your watch. 

5. Don’t Overdo It With Interval Training

When you’re not yet on a training plan and are starting your reverse taper, Hathiramani suggests refraining from specialty runs, such as speed work. “For most runners, one interval training session a week is most effective to balance improving endurance with staying injury-free,” he says. 

Save intervals, fartlek, and other speed runs for when you’re back on an official training plan. 

6. Recover as Hard as You Train

“More mileage means more recovery and more sleep,” Hathiramani says. “Rest is important to maintain good mental health and optimal performance.” So, if you’re waking up before dawn to get in your morning run before the day starts, make sure you’re hitting the sack early, too. 

A Refresher on the Traditional Taper

Reverse tapers and traditional tapers have equal importance. “Tapering,” or reducing your running volume and intensity in the days and weeks leading up to a race, is a very intentional race-prep strategy. Because whether or not you feel it (and you probably do feel it), your body has taken a hit, thanks to all those long runs, interval workouts, and tempo runs. “Tapering allows your body’s energy, strength, and health to return to optimal levels,” Hathiramani says. 

Every taper looks a little different based on the type of race, the length and design of the training program, and how an athlete responds to training. “Most marathon plans call for a three-week taper and a 20 to 30 percent reduction in mileage each of those weeks, with little or no training faster than your race goal pace,” Hathiramani says. 

A half marathon program may include just two weeks of tapering, and, if you’re training for a 10K, you might start cutting back a week to 10 days before race day. 

During a training plan, after so many weeks of steadily accumulating more miles and tougher workouts, it can be surprisingly challenging to pump the breaks. “I feel I’m a better person in life when I’ve been able to go out and get my endorphins from running,” Zapotechne says. “Then taper time comes, and I have fewer runs, and they are shorter. This can often build up a lot of anxiety, and I’ve got energy now that does not have a place to be released.” 

Here are a few tips to help round out your knowledge about the reverse and traditional taper: 

1. Don’t Swap Running for Other Workouts

“In the past, I’ve made the mistake of deciding that, since I’m not running, I’ll go do that boxing class or other random workout that I’ve been meaning to do, and the result is then that I’m sore and I’ve overworked muscles that I was supposed to be resting,” Zapotechne says. 

A taper isn’t the time to build muscle or experiment with different forms of exercise. If you feel like you have to do something, channel your energy toward active recovery practices, like mobility work, stretching, and meditation. 

2. Don’t Try New Shoes (or Gear, Nutrition, or Routes)

The “nothing new on race day” adage should probably be amended to read, “Nothing new in the weeks leading up to race day.” By the time you get to a taper, you’ll likely have a formula that works for you—stick with it. Any adverse reactions to changes in your gear or habits (blisters and GI distress, anyone?) will rob you of quality recovery time. 

3. Don’t Play “Catch-Up”

It’s normal for runners to miss an occasional workout on a training plan or feel like they didn’t work hard enough to prepare for a race. The taper period is not the time to play catch-up. “I coach athletes (and remind myself) that you cannot increase your fitness by doing more intense workouts the week before a race,” Zapotechne says. “You have to trust that what you have done is enough and that, ultimately, rest is your friend.”

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.