Congratulations! Reaching taper week means the hard work is done — now it’s about protecting it. A taper is a planned reduction in training volume in the final 1–2 weeks before event day, and it exists for one reason: to let your body absorb months of training so you arrive fresh, not fatigued.

 

⚠️ Don’t add extra fitness now.

The biggest mistake runners make in taper week is treating it as time to squeeze in extra training. Resist that urge — your legs might feel oddly heavy or restless this week, and that’s normal. It doesn’t mean you’ve lost fitness.

😌 Keep it light and familiar.

Runs should be short and easy, just enough to loosen up, not a workout. Stick to the mobility routine you already know — this isn’t the week to try pilates or a new stretching class for the first time, since unfamiliar movement can cause soreness you don’t want on race day.

🍌 Fuel matters more than ever.

Carb-loading simply means gradually increasing the carbohydrates in your meals over the 2–3 days before the race, so your muscles are fully topped up with glycogen — your body’s main fuel source for 13.1 miles. It’s less about one big pasta dinner and more about consistently prioritising carbs at each meal in the run-up.

Not sure how your own taper should be structured? Runna’s personalised plan handles that timing for you automatically, so you arrive at Manchester feeling strong and ready.

See Runna’s full guides: Top tips for tapering before a race and How to carb-load effectively.

Feel strong and confident on race day: Start your personalised plan — your first two weeks are free, code MANCHESTERHALF26.