The Run Smarter Podcast Re-Run: Finding the Right Taper & Recovery Week Strategy with Jason Fitzgerald (Mar, 2022)
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Nov 2, 2025 Joined by Jason Fitzgerald, an elite running coach and host of the Strength Running Podcast, the discussion dives into the intricacies of tapering and recovery weeks. Jason clarifies how to effectively reduce fatigue without sacrificing fitness ahead of race day, emphasizing critical taper lengths and individualization through trial and error. He reveals common mistakes runners make and reassures that well-structured recovery can maintain fitness. The insights provided are invaluable for anyone looking to optimize their training strategy.
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Taper Preserves Speed While Cutting Volume
- A taper reduces volume but preserves intensity and frequency to peak for race day.
- Neuromuscular speed erodes faster than aerobic fitness, so maintain fast work during taper.
Plan Regular Recovery Weeks
- Schedule recovery weeks (deloads) regularly to let the body absorb training adaptations.
- Drop weekly mileage ~10โ20% and reduce workout intensity and long-run length during recovery weeks.
Two-Week Taper Is Often Ideal
- Use a two-to-three week taper for most races and favor two weeks for distances up to a marathon.
- Maintain running frequency and intensity while cutting volume by roughly 20โ50%.
