You’ve trained hard, built your endurance, and put in the speed work. Now it’s time to let that hard work pay off! In the final week or two before a race, a proper taper can help you arrive at the starting line feeling fresh, strong, and ready to go. While tapers for shorter races aren’t as long or dramatic as for a marathon, they’re still important to help your legs recover and your body absorb the benefits of all your training.
In the final week or two before your 5K or 10K race, the key shift is reducing volume—not intensity. You’ll still want to include some faster running to stay sharp, but with shorter workouts and more rest. If you normally run four days a week, keep those runs on the schedule but cut back how far you’re running. Your long run should be shorter than usual, and your midweek runs should be scaled down by about 20–40%. This gives your muscles time to repair and rebuild without losing your fitness.
A few short bursts of speed—like strides or light intervals at race pace—can help keep your legs feeling peppy without overtaxing your system. These “tune-up” workouts might look like 4 x 1-minute at 5K pace with full recovery, or 4–6 strides at the end of an easy run. Just enough to remind your body how to move fast, without increasing fatigue.
During your taper, resist the urge to do “just one more hard workout” to test your fitness. The work is already done! Trust your training and give your body the chance to peak. This is also a great time to prioritize sleep, hydration, and balanced nutrition. Stressing less and fueling well will help you feel your best on race morning. More race week taper tips
Mentally, tapering can feel tricky. Some runners start to worry they’re losing fitness or not doing enough. That’s normal, but rest assured: a well-planned taper builds strength by giving your body the recovery it needs. Instead of overthinking, use this time to focus on race-day logistics, visualize your race strategy, and remind yourself how strong you’ve become. With the right balance of rest and movement, you’ll toe the line feeling strong, sharp, and ready to run your best.