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Calcimator

Race Taper Calculator

Plan your pre-race taper with a week-by-week volume reduction schedule. Optimized for 5K through ultra marathon distances.

Inputs

miles
%

Results

Taper Duration

3 weeks

Peak Mileage45 mi/wk
First Taper Week34 mi
First Week % of Peak75%
Race Week Mileage9 mi
Total Taper Mileage84 mi
Total Mileage Saved96 mi
Intensity GuidanceMaintain 1-2 quality sessions per week at goal race pace. Reduce volume, not intensity.
How to Use This Calculator
  1. Enter your Peak Weekly Mileage during the highest training week.
  2. Select your Taper Length based on race distance (1 week for 5K/10K, 3 weeks for marathon).
  3. Choose your Race Distance to fine-tune the taper structure.
  4. Review mileage targets for each taper week, the final race-week volume, and the long run percentage.
  5. Use the total taper mileage and mileage reduction to plan your calendar.

What each input means

Peak Weekly Mileage
Your highest weekly training volume before starting the taper. This should be your peak training week mileage.
Taper Length
Number of weeks to taper before race day. Longer races typically need longer tapers.
Race Distance
Your target race distance. Affects taper aggressiveness — marathons and ultras need more volume reduction.
Long Run % of Weekly Volume
What percentage of your weekly mileage is typically your long run. Used to scale long runs during taper.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    4 parameters
    Peak Weekly Mileage = 45, Taper Length = 3, Race Distance = 2, Long Run % of Weekly Volume = 30 = 4 input(s) provided
  2. Calculate Taper Duration
    3 = 3
  3. Calculate Peak Mileage
    Peak Mileage
    45 = 45
  4. Calculate First Taper Week
    34 = 34

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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