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The legs are tingling, the nervousness is rising: In the last week, you won't gain anything - but wrong behavior can slow you down. This is how tapering works for 5 km, 10 km, half marathon, and marathon.

Many amateur athletes know this feeling: In the last week before the target race, they become nervous, their self-confidence decreases, and they wonder if they should have prepared better. The mind knows that nothing more can be gained training-wise in these days, but a lot can be lost. Nevertheless, many find it difficult to hold back. The good news: Those who taper correctly now can get the best out of the preparation - regardless of whether 5 km, 10 km, half marathon, or marathon is on the program.

Reduce training

The main part of your training is complete - now recovery counts. Only if you give your body time can supercompensation fully unfold, so you start rested. This applies to beginners in their first half marathon as well as to experienced long-distance runners: In race week, the usual training volume is massively reduced.

How long the tapering phase should last depends on the distance:

• 5 km/10 km: 7 to 10 days

• Half marathon: 10 to 14 days

• Marathon: 14 to 16 days

• Ultramarathon: 16 to 21 days

Don't exhaust yourself, but don't rust either!

Less experienced competitors do well to significantly reduce intensity during this phase. Strenuous sessions no longer improve form now, but can even worsen it. For well-trained and race-experienced runners, it's a bit different. They often benefit from keeping the intensity high through short sessions until a few days before the start, such as tempo runs or non-exhausting interval forms. Such fast sections ensure agility and a good body feeling and are usually quickly recovered by trained legs, as practiced athletes tend to regenerate faster.

Briefly test race pace

It is particularly valuable to briefly feel the intended race pace again. This not only sets a meaningful last stimulus but also prevents you from starting too fast with fresh legs on day X and breaking down later.

For a half marathon or marathon, a short tempo run of three to five kilometers at race pace is suitable about four to five days before the race. Those preparing for 5 or 10 km should better test the pace over short intervals, for example, 6 x 400 meters, 4 x 800 meters, or 3 x 1000 meters at race pace. The important thing is: short and crisp with enough rest, but not exhaustive.

Four mistakes you should avoid

• 1.

  Wanting to catch up too much: What hasn't been trained so far cannot be made up in the last week. Accept your current training status and trust it.

• 2.

  Complete stop: Those who only lie on the sofa will become stiff. Movement remains important - as long as it stays light and unburdening.

• 3.

  Eating and drinking too little: Even with reduced training, your body is running at full speed. You should eat enough, especially carbohydrates, and drink enough.

• 4.

  Trying new stimuli: Avoid new strength exercises or sports in the tapering week. The risk of injury and the danger of unusual muscle soreness are otherwise too high.

Those who heed these points arrive at the start line rested, agile, and with a good feeling - ready to turn the invested training work into a strong performance. Because one rule remains: The last week doesn't make you faster, but it ensures that you can show what you're really made of.