A taper is the final phase of your training plan before race day. The goal is to reduce training volume so you arrive at the start line rested, fresh, and ready to perform at your best — without losing fitness.
How the Taper Works in REN
Start of the Taper
The taper begins 12 days before your event.
Training duration is reduced from this point onwards.
Volume will go down but the frequency will be kept the same in the first part of the taper.
Maximum Duration Rule
During the taper, the longest workout will be short that what you did previously before the taper.
This ensures you cut back significantly but still maintain your endurance.
Taper Duration by Goal and Experience
The number of absolute rest days (no running except the final shake-down) depends on your goal race and your experience level: it can vary anything in between 3 and 7 days of absolute rest.
The Day Before Your Event
You won’t have a full workout. Instead, REN schedules a short “shake-down” run:
20–25 minutes of easy running.
This helps loosen your legs and calm nerves without creating fatigue.
Similar to the leg-opener session in cycling, but adapted for running.
Race Day (D-Day)
Absolute rest, unless your plan specifies a short shake-out (very light jog or drills).
Save your energy for the start line!
Why REN Uses This Approach
Keeps you fresh: Cutting volume reduces fatigue.
Maintains sharpness: The shake-down run ensures your body is primed for race pace.
Personalized: The taper length matches your race distance and experience level — beginners typically need more rest, advanced runners need less.
✅ Remember: Trust the taper! Even though your training volume feels lower, your body is busy recovering, repairing, and preparing so you can race at your very best.