Taper Calculator

Week-by-week mileage targets for your pre-race taper. Based on peak weekly mileage.

PEAK WEEKLY MIEAGE

UNIT

TAPER PROFILE

Pfitzinger 3-Week

Standard approach from Advanced Marathoning. Gradual reduction with maintained intensity.

Pfitzinger 2-Week

For shorter build cycles or when you start your taper late.

Higdon Taper

Novice-friendly taper over 3 weeks with a bigger drop in race week.

3 weeks out

100% of peak

50 mi

2 weeks out

80% of peak

40 mi

Race week

55% of peak

28 mi

Maintain workout intensity during taper: only reduce volume. Key workouts (tempo, MP segments) stay in your plan; just shorter. Resist the urge to do more.