Taper Calculator
Plan a race taper from your current weekly volume and days to the start. Typical tapers last 1–3 weeks, cut volume 40–60%, and keep a little intensity so you stay sharp.
A 3-week taper. Race week sits at 50% of current volume, with intensity maintained.
| Week | Volume | % peak | Focus |
|---|---|---|---|
| 3 weeks out | 68 km | 85% | 2 quality · 3 easy · 1 rest days |
| 2 weeks out | 52 km | 65% | 2 quality · 3 easy · 1 rest days |
| Race week | 40 km | 50% | 1 quality · 2 easy · 2 rest days |
Keep race-pace or threshold work, but shorten it. Do not add new workouts. Sleep and food do more than extra kilometres this close to race day.
Turn this into a full training plan
Peaking builds a periodized AI plan around your sport, goal and numbers — then analyzes every session. Start free, no credit card.
How the taper planner works
Days to race pick the length: 18+ days → 3 weeks (≈85% / 65% / race week), 11–17 → 2 weeks, under 11 → race week only. Race-week volume is 40–60% of your current load (you choose the cut). Quality sessions stay on the calendar but get shorter; easy volume and junk intensity are what disappear.
Frequently asked questions
How long should a taper be?+
Most road races: 7–10 days for a 5K/10K, about two weeks for a half, two to three weeks for a marathon. This taper calculator maps that to 1, 2 or 3 weeks from your days-to-race.
How much should I reduce volume?+
A common range is 40–60% less by race week. Drop the long run and extra easy days first. Keep a couple of short sessions at race effort so the body does not go flat.
Should I keep intensity during a taper?+
Yes. The point of a taper is less fatigue, not less speed. Short race-pace or threshold reps with full recovery beat a week of only jogging.
What if I have fewer than 7 days?+
Treat it as race week: roughly half your usual volume, one very short opener, and extra rest. Do not cram the training you missed.
Can an AI plan include the taper?+
Yes. Tell Peaking your race date and current volume; the generated plan periodizes down into race week instead of leaving you to improvise the last 21 days.