Make your next run count
Taper planner
Work out how much to run each week as you taper towards race day.
Enter your peak weekly distance, race date and a two- or three-week taper. See a dated distance target for each week, alongside its percentage of your peak. Use these weekly totals to organise your own run days, then save the plan or download calendar reminders.
The figures describe total weekly distance, which you can spread across your usual running days. The race-week total is calculated from your peak without adding or subtracting the race distance, so you decide how the race fits.
Your 3-week taper
Weekly distance targets as percentages of your peak week.
Week 1
Taper weekWeek starting 5 Apr 2027
32 miles
80% of your peak week
This week starts on 5 Apr 2027. The target is 80% of your peak week.
Each distance is a weekly total to spread across your usual sessions. A 3-week taper uses 80%, 60% and 40% of your peak week; a 2-week taper uses 70% and 40%. Percentage targets are rounded half up to two decimal places for display. The calculator neither adds nor subtracts your race distance.
For general information only, not professional advice. Check the official sources below. Use your own judgement and speak to a qualified professional, such as your doctor, before you act.
A little context
Get more from your result.
The steps, examples and sources
behind this tool.
Plan your taper
- Choose your race date and enter your peak weekly distance in kilometres or miles.
- Choose a 2-week or 3-week taper and build your plan.
- Read each week's start date, distance and percentage using the week controls.
- Print, share, save a PDF or download calendar reminders for each week and race day.
A worked example
- Race on Sunday 25 April 2027, peak week 40 miles, 3-week taper.
- Week 1 starts Monday 5 April 2027: 32 miles. Week 2: 24 miles. Race week: 16 miles.
How this tool works
A 3-week taper sets weekly distance at 80%, 60% and 40% of your peak week. A 2-week taper uses 70% and 40%. Each percentage target is rounded half up to two decimal places for display, without trailing zeros.
The taper starts on the Monday of race week, minus one week for each earlier taper week, and ends on race day. A race on a day other than Sunday makes race week shorter.
Each distance is a weekly total to spread across your usual running days. The tool does not set run days, and it does not add or subtract the race itself from the race-week figure.
These weekly percentages are planning rules for this tool. The activity sources give general guidance and do not endorse this exact taper. Calendar events are all-day reminders for each week and for race day.
A few useful answers
Sources
- Centers for Disease Control and Prevention: Adult Activity: An Overview
General adult physical activity guidance. Does not prescribe the exact workouts or progressions in these tools.
- UK Chief Medical Officers: UK Chief Medical Officers' physical activity guidelines
General physical activity guidance; these tools' training rules are planning rules, not clinical prescriptions.
- RFC Editor: RFC 5545: Internet Calendaring and Scheduling
The iCalendar date and floating local-time event format.
Last checked:
StrideSheet team
We build free running tools: training plans built to your race date, pace bands and race-day plans. Our plans follow published training principles and are a guide, not medical advice.