Coopah How To: Nail Your Marathon Taper
You’ve trained. You’ve grafted. You’ve got the fitness. Now, it’s taper time - and that doesn’t mean sit still and stress yourself into a hole.
The taper gets a bad rap - and I get it. One minute you’re running double-digit long runs and smashing intervals, the next you’re second-guessing every niggle and wondering if your fitness is vanishing with every mile dropped from your plan.
Spoiler: it isn’t. But your mind might try to convince you otherwise.
So let’s set the record straight. Here’s how to actually nail your taper - without losing your edge, your confidence, or your mind.
WHAT IS IT?
The taper isn’t a break. It’s part of the plan. A crucial phase that lets your body adapt to everything you’ve thrown at it over the last few months
Here’s what’s really happening when you cut volume and reduce intensity:
Your legs are regenerating — muscle fibres repair, joints recover, tendons de-load. That tightness you’ve been ignoring? It’s finally getting the rest it deserves.
Your glycogen tanks are refilling — so when race day comes, you’ve got the fuel to go the distance.
Your mind gets to breathe — because training isn’t just physical. It’s emotional. Mentally stepping back now means showing up sharper later.
You’re not “doing less.” You’re fine-tuning. You’re sharpening. You’re absorbing all that work and getting ready to peak. That’s the point.
REST IS BEST
If you’re fighting through fatigue, dragging a niggle or even just feeling off - now is the time to listen to your body, not override it.
You don’t win the marathon in the last few weeks of training - but you can sabotage it by pushing too hard when you should be pulling back.
If you’re wrecked? Rest. If your foot’s flaring? Rest. If you’re just not feeling it today? Yep - rest.
And if you’re still feeling the itch to do something, swap your run for a bike session or cross-trainer. Keep the engine warm without piling load through joints that are already prepping for the big day.
NOT JUST RUNNING
Running might be your headline act — but if you’re also lifting, circuit training, swimming, playing five-a-side, or chasing PBs in other areas… it’s time to downshift those too.
Strength training? Start backing off the reps and weight. By race week, ditch the barbell completely - mobility, bodyweight and activation is all you need. DOMS has no place on the start line.
And trust me - I learned this the hard way. Last year I tore something stupid pushing a sled two weeks out from my marathon. Missed the race entirely. Still gutted. Won’t make that mistake again - and now neither will you.
FILL YOUR CUP
Tapering is the time to refill your cup.
You’ve been waking up early, skipping nights out, rearranging your life around long runs and recovery. Now? Use the space. Recharge. Remember who you are beyond the plan.
Sleep in on the weekends. Go out for dinner and stay out if you feel like it. Walk the dog an extra mile. Have a coffee that’s not in a takeaway cup on your way to your tempo.
You’ll be amazed how much better you feel when you let life back in.
Because when you’re mentally full - when your mood’s up, your brain’s quiet and your body’s topped up - that’s when your best performance shows up.
The work is done. The base is solid. Now all that’s left is to trust it
Stick to your plan, keep things moving, and give yourself space to arrive ready — not wrecked.
You’ve done the hard bit. Now it’s about showing up smart.
You’re not backing off. You’re winding up.
Coach Jordan x