Planning

Race-Week Taper Planner

Build a race-week taper using the Bosquet 2007 meta-analysis: 41–60% volume reduction over 8–14 days while keeping intensity sharp.

Result

Average volume cut

55%

Race-week volume

27.2 km

Race-week cut

66%

Weeks planned

From your peak week to race week.

Peak2 weeks outRace week

Weekly volume (km)

27.2 km

2 weeks out
44.8 km (44% under peak) · longest run 20.2 km · 3 quality sessions
Keep the pace of quality sessions and the number of runs; shorten the reps, easy runs and long run.
Race week
27.2 km (66% under peak) · longest run 12.2 km · 2 quality sessions
Race week: every usual run, all short, with a few race-pace strides; nothing new, sleep and carbs first.

Formula Race-Week Taper Formula + Carb Loading (Burke)
Race-week taper math: cut training volume 41-60% over 8-14 days while holding intensity, then carb-load 7-12 g/kg (Burke 2011) for a ~3% faster race.
Formula Marathon Pace Elevation Formula
Marathon elevation pace correction: about 1.5 sec of finish time per metre climbed, 0.75 sec per metre descended (2:1 asymmetric). Daniels rule of thumb, Minetti 2002 consistent.

Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Planning Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.

11 min read Marathon Taper: Reduce Volume 41-60%, Keep Intensity
Marathon taper: cut volume 41-60% over two weeks, keep intensity, trim frequency 10-20% (Bosquet/Mujika 2007). The pooled performance gain was +1.96%.
6 min read Marathon Taper from 90 km Peak: A 2-Week Volume Reduction Plan
Marathon taper from 90 km peak volume: week minus 2 holds 90 km (40.5 km long), week minus 1 drops 60% to 36 km. Intensity 90%, frequency cut 20%.
9 min read How Many Sets Per Week for Hypertrophy? Dose-Response 2026
How many sets per week build muscle? The 2026 Pelland meta-regression maps the hypertrophy dose-response curve and turns it into weekly set targets.

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/race-week-taper.js";