Running News Daily

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.”

Melissa Jefferson-Wooden delivered a sensational performance in Budapest, storming to victory in the women’s 100m at the inaugural World Athletics Ultimate Championship in a breathtaking 10.62 seconds.

The American produced a superb display of acceleration and composure to claim the World Ultimate Championship title while recording the fastest women’s 100m time in the world this year. Her 10.62 mark underlined her exceptional form and placed her firmly at the top of the global sprinting hierarchy.

Jefferson-Wooden controlled the race through the decisive stages and maintained her form all the way to the finish to secure a statement victory against a field packed with championship pedigree. She crossed the line ahead of Olympic champion Julien Alfred, who clocked 10.74 seconds with a -0.2 m/s wind, while Sha’Carri Richardson took third in 10.76.

Women’s 100m Final

1. Melissa Jefferson-Wooden — 10.62

2. Julien Alfred — 10.74 (-0.2 m/s)

3. Sha’Carri Richardson — 10.76

The victory was especially significant given the quality of the opposition. Jefferson-Wooden held her nerve against Alfred and Richardson, two of the most accomplished sprinters of the current generation, to produce the fastest performance in the world this year when it mattered most.

Alfred once again demonstrated her consistency at the highest level by taking silver, while Richardson completed an all-star podium in a race that brought together three of the biggest names in women’s sprinting.

But beyond the time, the title and the celebration, one of the most touching moments came after the race when Jefferson-Wooden embraced her father, Melvin, in an emotional celebration.

Their moment carried a deeply personal meaning. When Melissa was just 17 years old, she donated her stem cells to help her father undergo a bone marrow transplant after he was diagnosed with myelodysplastic syndrome. Years later, the two shared an unforgettable embrace in Budapest after she had become the World Ultimate Champion.

For Jefferson-Wooden, however, the evening was about far more than a medal. It was the culmination of an extraordinary journey, now highlighted by a world-leading 10.62 seconds on one of the biggest stages in athletics.

With the Ultimate Championship title secured and her father by her side, Jefferson-Wooden leaves Budapest with more than being an ultimate champion. She leaves with momentum, confidence and a powerful statement of intent — turning a high-profile showdown into one of the defining sprint performances of her season.

Audrey Werro has added another major title to her extraordinary season, storming to victory in the women’s 800m at the inaugural World Athletics Ultimate Championships in Budapest.

The Swiss star delivered a commanding performance, taking control from the opening gun and refusing to surrender the lead as she powered through an absorbing battle against two of the biggest names in the event.

Werro stopped the clock at 1:55.88 to become the Ultimate Championships 800m champion, producing another statement performance on one of the sport’s newest and most prestigious stages.

Behind her, Great Britain’s Keely Hodgkinson fought her way to second in 1:56.26, while the Netherlands’ Femke Broeders-Bol completed the podium in 1:56.74.

The result once again brought together the same formidable trio that featured on the podium at the European Championships, but Werro again proved to be the athlete who could rise above the challenge when it mattered most.

Her Budapest triumph is the latest chapter in a season that has already included records, a successful Diamond League Trophy defence and European Championship gold. Now, she can add the Ultimate Championships crown to a growing list of accomplishments.

Werro’s consistency has been particularly impressive in an 800m event packed with elite talent. Rather than simply relying on a fast finish, the Swiss athlete showed her authority by taking the initiative from the beginning and maintaining enough strength and composure to hold off Hodgkinson and Broeders-Bol all the way to the line.

The victory also underlined the remarkable depth of the women’s 800m, with three athletes separated by less than a second at the finish. Hodgkinson’s 1:56.26 and Broeders-Bol’s 1:56.74 showed just how fiercely contested the race was, but Werro’s decision to dictate the pace ultimately gave her the decisive advantage.

For Werro, this was more than another medal. It was another opportunity to demonstrate that her rise is no passing moment. On a stage featuring established champions and elite rivals, she once again produced the performance required to claim the biggest prize.

For Hodgkinson, the silver medal adds another major podium finish, while Broeders-Bol once again demonstrated her ability to compete with the very best over two laps.

But the spotlight in Budapest belonged unmistakably to Werro.

With another championship crown secured, the Swiss star has strengthened her claim as the athlete setting the standard in women’s 800m running. This is Audrey Werro’s era — and the rest of the field is chasing.

Busang Collen Kebinatshipi has delivered another sensational performance, storming to victory in the men’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The reigning world champion stopped the clock at an astonishing 43.39 seconds, smashing his own Botswana national record and moving to fifth on the world all-time list.

Kebinatshipi produced a commanding finish to pull away from his rivals and secure the Ultimate Championship title. American star Rai Benjamin finished second in 44.15, while Jereem Richards of Trinidad and Tobago completed the podium in 44.23.

 Men’s 400m

1. Busang Collen Kebinatshipi — 43.39 NR

2. Rai Benjamin — 44.15

3. Jereem Richards — 44.23

The performance is even more remarkable considering that Kebinatshipi had already rewritten the Botswana record just one week ago in Brussels, where he ran 43.40. In Budapest, he lowered that mark by another 0.01 seconds to establish a new national record of 43.39.

That improvement has also propelled the 22-year-old into rare territory. His latest time now ranks him fifth fastest in history over 400m, placing him among an extraordinary group of athletes who have broken the 43.40 barrier.

Kebinatshipi's victory also caps an extraordinary season for the Botswana star. After establishing himself as a global champion, he has continued to demonstrate that he belongs among the very best one-lap runners in the world.

And there is a major reward for his historic night in Budapest: Kebinatshipi walks away as the Ultimate Champion and $150,000 richer.

From another national record to a place among the five fastest 400m runners ever, Kebinatshipi has turned an already remarkable season into something truly special.

Botswana has its latest sprinting superstar — and Kebinatshipi is showing that his ceiling may be even higher than anyone imagined. 

Marileidy Paulino once again proved why she is the undisputed queen of the one-lap event, powering to victory in the women’s 400m at the inaugural World Athletics Ultimate Championship in Budapest.

The Dominican Republic superstar produced a sensational 49.07 seconds to claim gold, pulling decisively away in the final straight and holding off a fiercely competitive field to extend her remarkable unbeaten run.

Paulino delivered her trademark combination of controlled speed and devastating finishing strength. She remained firmly in contention through the opening stages before unleashing her decisive move down the home straight, where she quickly opened a gap on her closest challengers.

Norway’s Henriette Jæger mounted a strong challenge but could not match Paulino’s finishing speed, crossing the line second in an impressive 49.28. Jamaica’s Nickisha Pryce completed the podium after clocking 49.56, ensuring that three of the world’s leading 400m talents occupied the medals.

The result once again underlined Paulino’s extraordinary consistency at the highest level. She entered Budapest as the world leader after running 48.48 in Paris in June, a performance that also set a Diamond League record. She subsequently remained unbeaten throughout her Diamond League campaign, closing the circuit with a meeting-record 48.64 in Brussels.

Budapest has also become a special venue in Paulino’s career. Three years ago, at the same National Athletics Centre, she captured her first individual world title, marking the beginning of another dominant chapter in her career. She later added Olympic gold in Paris in 2024, further establishing herself among the defining 400m athletes of her generation.

The inaugural World Athletics Ultimate Championship has brought together the sport’s biggest stars in a new winner-takes-the-spotlight format, with Olympic and world champions, Diamond League winners and leading performers competing for ultimate honours.

For Paulino, the occasion once again ended with Ultimate Crown on her arms.

With 49.07 seconds, she did more than win another major 400m title. She delivered another statement of authority, powering through the final straight with the confidence and speed that have made her one of the most dominant figures in modern women’s athletics.

Marileidy Paulino remains unbeaten, remains relentless and, once again, remains the queen of the one lap.

Jakob Ingebrigtsen has made a major decision regarding the remainder of his World Athletics Ultimate Championship campaign, confirming that he will withdraw from the men’s 1500m in Budapest despite producing a sensational performance to win the 5,000m title.

The Norwegian superstar stormed to victory in the inaugural Ultimate Championship 5,000m on Friday night, clocking a season-best 12:59.24 and delivering a devastating finishing kick to defeat Olympic 5,000m champion Cole Hocker and American Parker Wolfe.

Ingebrigtsen’s final 100 metres was arguably the defining moment of the race. The Olympic champion produced a remarkable 12.60-second closing 100m, powering away from the field to secure the $150,000 winner’s prize and underline just how far his fitness has progressed since returning from Achilles surgery.

The victory was particularly significant after what has been an extremely difficult period for the 25-year-old. Earlier in the season, Ingebrigtsen faced serious uncertainty over whether he would even be able to compete at the highest level again. His return has gradually gathered momentum, and his performance in Budapest offered perhaps the clearest indication yet that the Norwegian is rediscovering his formidable racing ability.

But rather than risk pushing his recovering body further, Ingebrigtsen has now opted to step away from the 1500m.

The decision means the highly anticipated showdown with British rival Josh Kerr will not take place in Budapest after all. The two stars had been expected to renew one of the biggest rivalries in modern middle-distance running in the 1500m final.

Instead, Ingebrigtsen is looking beyond the immediate opportunity and towards the bigger picture.

“I’m thinking about 2027… Fitness cannot be faked,” the Norwegian said, signalling that protecting his long-term condition has become more important than chasing another major victory only days after his return to peak-level competition.

The decision comes just one week after an emotionally charged Diamond League Final in Brussels, where Ingebrigtsen finished fourth in the 1500m behind Australia’s Cameron Myers, Kenya’s Phanuel Kipkosgei Koech and American Ethan Strand.

After that race, Ingebrigtsen delivered a fiery assessment of his rivals and questioned the tactics surrounding the pacemaking, particularly involving Hocker. He later acknowledged that there had been “a little too much adrenaline and emotion” when microphones were placed in front of him immediately after the race.

Yet his latest decision shows that beneath the emotion and competitive intensity lies a longer-term strategy.

Ingebrigtsen has already demonstrated that he can compete at an elite level again. His 12:59.24 in Budapest was not simply a victory — it was a statement that the Norwegian remains capable of producing a world-class finish even after months of injury rehabilitation.

Now, however, he is choosing not to gamble with that progress.

For a runner who has spent much of the year fighting his way back from injury, another 1500m race could have offered enormous rewards but also carried unnecessary risk. By withdrawing, Ingebrigtsen is effectively prioritising longevity over one more opportunity for immediate glory.

His message is clear: the comeback is underway, but it will not be rushed.

The 5,000m victory has given Ingebrigtsen confidence, momentum and perhaps, most importantly, proof that his body can once again handle elite competition.

Now comes the harder part — knowing when to stop.

With 2027 already firmly in his sights, the Norwegian has chosen recovery over risk. And after everything he has endured, that could ultimately prove to be one of the most important decisions of his comeback.

Jakob Ingebrigtsen is not walking away from the sport. He is protecting his future in it.