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5 facts about reducing training load and maintaining fitness as your marathon approaches. Plus, a proven 4-week marathon taper plan.

Fall marathons are looming, and tens of thousands of runners are finally preparing to toe the line to see just what they can do after all these months of waiting. A big piece of success lies in the final stages of preparation where you execute the marathon taper, a stage of training when you back off and try to walk the tightrope between going into the race well-rested, but not so rested that you go stale.

Going stale occasionally happens, but most runners err in the opposite direction by not trusting the marathon taper process, trying to do too much when they should be resting. It’s a mistake that can make the difference between a PR and a disappointment.

Luckily, there are a few basic principles you can remember when the fears we all face about being lazy or missing training tempt you to do too much.

5 Facts About the Marathon Taper

1. Tapering works.

A 2007 study led by Laurent Bosquet, then at the University of Montreal, Canada, found that a taper can speed you up by more than 5.6 percent. That’s the difference between a 3:20 marathon and a 3:31 marathon. Note, however, that 5.6 percent benefit is an extreme case. You shouldn’t expect to get that much, but trust that proper tapering will result in a better time.

2. In the final days, extra training won’t help.

The hay is in the barn and your goal is to rest, while not letting your “training” hay go moldy. It’s too late to try to make up for lost training earlier in your training cycle, and if you try to do that, all you can do is to blow your taper…and with it, your race.

3. The ideal taper comes from reducing volume, but not intensity.

You need to do some speedwork during the taper in order to keep all your energy and neuromuscular systems sharp. This means a mix of everything from strides to aerobic work. What you don’t need is to push any of these to the max.

4. It works best by cutting down progressively, not all at once.

Bosquet’s paper found that the ideal taper eventually cut down total volume by 40-60 percent by the final week, including speed workouts. In the ideal taper, you run as many days a week as you normally do (maybe with one or two extra, judiciously timed, rest days), but reduce volume in everything from workouts to long runs, as well as your weekly total mileage.

5. Don’t sweat it if you make minor errors.

“Let’s say you’re scheduled to go six miles at 7:00 pace,” says Thom Hunt, a former American 10K red-holder who now coaches at Cuyamaca College in San Diego. “If you run 6½ at 6:45, you’re not going to blow the whole thing.” Hunt was talking specifically about 5K/10K tapers but the same applies to the marathon. In fact, it probably doesn’t matter all that much if you get lost on what’s supposed to be an 8-mile run ten days before the race and accidentally wind up running, say, 11 miles. The stress of fretting about the error will probably cost you more than the error itself.

The Four-Week Marathon Taper

You won’t find much talk in the literature about tapers longer than 2-3 weeks. That’s largely, Bosquet says, because it’s hard to get enough runners to consent to tapers longer than 14 days to conduct a meaningful study.

But a 1996 French study of swimmers found benefits from a 28-day taper, something I find very interesting because I’ve long prescribed a four-week marathon taper.

Not that it’s what most people conventionally think of as a taper, because it begins, four weeks out, with an extremely tough workout. It then returns to normal baseline in volume with reduced intensity for one week, followed by a 21-day progressive taper. If you prefer, you could think of it as a final push, followed by a taper.

Here’s how the four-week marathon taper works:

• 28-29 Days Before the Race

On Saturday, even if the race is on Sunday, because there’s another workout next Tuesday, and you need at least three days to recover, do a long run of 20–22 miles, finishing with 13–18 miles at marathon pace. That’s a wide range, I realize; being more specific depends on your experience. For a seasoned marathoner doing at least 70 miles per week on average over the past few months, hold the marathon pace part for 16–18 miles. For lower-mileage runners and new marathoners, drop down to 13. This is not only a major workout, but a critical test of your marathon goal. If you can’t hit your target pace, it probably needs to be adjusted.

• 27-21 Days Before the Race

Workout days:

Tuesday: Do a normal speedwork session, IF you’re recovered from the long/fast run 3 days ago. If sore or fatigued, reduce intensity and or volume.

Friday: Do a tempo run. Normal volume.

Sunday: Go long, reducing intensity to easy. Do 20-22 miles max. The marathon is now 20-21 days away.

Total weekly volume: Normal.

• 20-14 Days Before the Race

Workout days:

Tuesday: Normal speed workout.

Friday: Tempo. Slightly reduced volume (maybe by 10-15 percent).

Sunday: 16 miles, ending with 50-60 percent as many marathon-pace miles as two weeks ago. This should not be super-hard.

Total weekly volume: 10 percent below normal.

• 13-7 Days Before the Race

Workout days:

Tuesday: Normal workout adjusted to about 2/3 of total volume.

Friday: Tempo. Reduced to about half of normal volume.

Sunday: 10-12 easy.

Total weekly volume: At least 20 percent below normal.

• Final week (assuming Sunday race)

Workout days:

Tuesday: 6-8 x 600m @ tempo pace (no faster than 12K pace) with 20-25 sec recovery between reps. Plus, up to 4 x 150m, fast but relaxed. Stop while still turning over quickly without stress.

Wednesday, Thursday, Friday: Two days easy. Take one day off.

Saturday: 20–30 min. easy, with 4 x 100m strides. 20 minutes is enough for most runners to feel warmed up and striding smoothly.

Sunday: Race.

Total weekly volume: For the last 7 days before the race (counting the long run last Sunday), 50 percent of normal.

Other Tapers

Not that this is the only way to do it. Hunt says, “If there was one way, we would have had a form years ago about what to do, and just follow that.” But even top runners with the best coaching follow a variety of tapering patterns.

Lindsey Scherf, for example, who holds the world record for the indoor marathon, does a quite different taper, though the overall effect is remarkably similar. Rather than tapering progressively from 2–3 weeks out, she finds that she’s done best by taking the big drop in mileage (50 percent) three weeks ahead of the race, then returning to 85 percent of normal for the remaining two weeks. “I inject rest, but then return to a non-overtraining routine where I know I’m in a good rhythm,” she says.

The real key, Hunt says, is to allow your body to rest and be physically (and mentally) relaxed, focused, and ready to go on race day. To this end, he stresses that it’s important to make sure that your final long run isn’t too long. “You need to keep it short enough that you’re not breaking down the body.”

And, he says, the key thing is to trust the processes: “Getting a 100 mile per week runner to go down to half of that mentally freaks them out.” Cutting back from 50s to 20s is no less stressful.

“Each athlete is different,” Hunt says. “But you still have to follow the general physiological principles.”

Scherf concurs, adding an interesting note: Try out the taper before race week.

We’ve all been told never to do anything in an important race that we’ve not tested in training. Usually, that’s discussed in terms of nutrition, hydration, footwear, or clothing that might unexpectedly chafe. But why not also apply it to your taper, Sherf suggests, testing it on a less important (and presumably shorter) race beforehand, just to see how your body reacts.

After all, Bosquet’s study found that the ideal taper ranged from a 40 percent to 60 percent cutback. 40 to 60% is also a wide range, so Scherf is onto something when she says you need to find what part of that range works for you. “Not every runner responds the same way,” she says.

The key takeaway from Bosquet’s study, however, is that 40–60% is a lot more than most mileage-obsessed runners want to do. Don’t be one of them: Trust the taper, and run your best marathon.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.