COACH’S CORNER - How & Why We Taper by Ash Daniels
June 28, 2024
Ash Daniels reveals how and why we taper for trail and ultra races...so let's get ready for race day!
Tapering for a race is the final piece during race week, in the running training plan. How do you approach and what are the benefits of tapering?
Understanding Tapering
Tapering is the final phase in a running training plan, aimed at reducing stress and optimising performance for race day. Whether you are tapering for a shorter trail race or ultra-marathon, the principles are the same.
But how do you approach tapering effectively? Whilst the last piece of the training jigsaw, don’t worry too much if you don’t get your taper right. It can be as much art as science and is individual to you and the race. Don’t overthink it too much. Remember as above, it’s about reducing stress, not adding to it.
Tapering is defined as a:
"Progressive non-linear reduction of the training load, during a variable period of time in an attempt to reduce the physiological and psychological stress of daily training and optimise sports performance."
A bit of a mouthful, let's simplify it!
The Purpose and Benefits from Tapering
Tapering allows your body to repair and replenish in preparation for race day, whilst not reducing your running performance. It is about reducing the negative aspects of training (fatigue) and building on the positive ones (fitness). This will leave you fitter and psychologically prepared for race day and at peak performance. So how do we taper?
The key principles I use as a coach are, reducing load and keeping intensity. How can we practically apply this? Let’s break the taper into four areas, volume, intensity, frequency, and terrain.
Implementing a Tapering Plan in Race Week
First up, when should we start tapering leading up to the race? This may depend on the training load and accumulated fatigue, in the lead up to the race. Time wise, it will generally be 2 weeks to 10 days out and having the last long run, 2 weeks before race day as a general guide.
Here are the key principles to follow when tapering:
Volume Reduction for Workouts
- Gradually decrease running volume over the taper period.
- Start with a significant reduction in the first week, then level off in the second week.
- For example, if starting with 8 hours per week, reduce to 4 hours in the first week, 2 hours in the second week, and no more than 2 hours in the final week.
Intensity Maintenance
- Maintain intensity while reducing volume.
- Decrease the volume of intense workouts gradually throughout the taper.
- For instance, if doing 4 sets of 5-minute hill repeats, reduce to 3 sets, then 2 sets, and finally 1 set in the last week.
- The key part for intensity is to maintain it, during your taper.
Frequency Consistency
- Keep the frequency of runs consistent.
- If running 5 days a week, continue with the same frequency during tapering.
- Stick to specific workouts, such as hill sessions or stair repeats, without altering the frequency.
- Remember the rules though for volume and intensity.
Terrain Continuity
- Maintain the same terrain as during regular training.
- Whether training on trails or roads, avoid changing terrain during tapering.
Dealing with the ‘Taper Tantrums’
It’s common to experience doubts and irritability during tapering. Here's how to handle it:
- Embrace the feelings as part of the process.
- Distract yourself with activities like reviewing training logs or planning race-day logistics.
- Trust in the training you've completed and avoid obsessing over tapering.
You can distract yourself by having a sports massage, reviewing training logs, Strava etc. to further enhance your trust in your training, and all those kms run and vert climbed. Plan and pack your kit, and do not obsess.
Final Reminder
Regardless of how the tapering process unfolds, remember that races are rarely derailed by a bad taper. Trust in your training and enjoy the race day experience and you'll still have a great performance on race day!
Ash Daniels is a Level 3- Athletics Australia Performance Development coach at Journey2Ultra coaching, where he specialises in Trail and Ultra running. He coaches runners of all abilities and distances, believing everyone is a runner, some of us just need a bit more help in getting going.
iF YOU WOULD LIKE MORE INFORMATION ON BEING TRAINED BY Ash, CLICK THROUGH HERE TO OUR AURA ENDORSED COACHES PAGE.
Run The River Half, Qld Murphys Creek Challenge, Qld Lighthorse Ultra, WA Kunanyi Trail Series, Rialannah, Tas Upcoming Events WEEKLY NEWS REPORT FOR 12-09-2025 As always, we're continuously on the hunt for your stories and reports, so get those race reports and photographs in to ultramag@autra.asn.au with the following information: Word document, single spaced Include the name of the event, the date and the location anywhere in the report (just a bullet point at the top is great) Please attach photographs to the email – do not put images in the body of your Word doc. You’ll just get me emailing you back asking for the photos sent in the correct way! As many photos as possible. With our new website, it’s now easier than ever to include a nice gallery in each race report No PDFs please And remember, it doesn’t have to be about an AUTRA-listed event specifically! You just have to be an AUTRA member for the 2025 year. Also too, if you’ve run in a non-AUTRA listed event anywhere on home soil or internationally, we’d love to include your race results and experience in our Member Updates, so please do reach out to us via email to kate.dzienis@autra.asn.au If any corrections need to be made in any of the results listed below, please alert me via email.
Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President
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Run The River Half, Qld Murphys Creek Challenge, Qld Lighthorse Ultra, WA Kunanyi Trail Series, Rialannah, Tas Upcoming Events WEEKLY NEWS REPORT FOR 12-09-2025 As always, we're continuously on the hunt for your stories and reports, so get those race reports and photographs in to ultramag@autra.asn.au with the following information: Word document, single spaced Include the name of the event, the date and the location anywhere in the report (just a bullet point at the top is great) Please attach photographs to the email – do not put images in the body of your Word doc. You’ll just get me emailing you back asking for the photos sent in the correct way! As many photos as possible. With our new website, it’s now easier than ever to include a nice gallery in each race report No PDFs please And remember, it doesn’t have to be about an AUTRA-listed event specifically! You just have to be an AUTRA member for the 2025 year. Also too, if you’ve run in a non-AUTRA listed event anywhere on home soil or internationally, we’d love to include your race results and experience in our Member Updates, so please do reach out to us via email to kate.dzienis@autra.asn.au If any corrections need to be made in any of the results listed below, please alert me via email.
Location : Bangkok, Thailand Dates : November 21 - 24 2025 Role Type : Volunteer Position Time Commitment : Pre event planning + Travel Application Deadline : 17th September 2025 Thank you for your interest in supporting the Australian team for the 2025 IAU Asian 100k Championships. This role goes far beyond logistics. It’s about leadership, inclusion, and creating a positive, empowering environment for athletes competing on the world stage. AUTRA is committed to opening doors for those outside traditional pathways. We strongly encourage applications from coaches, former athletes, club leaders, volunteers, and passionate community members. You don’t need to have served on a board or managed a team before as we’re looking for people who genuinely care, are highly organised, and can proudly represent our athletes and country. Role Overview As Team Manager, you’ll work closely with AUTRA President Gary Mullins and Vice President Geoff Russell to prepare and support the national team before and during the championship. Pre-Departure Australia Act as the main contact for selected athletes and crew Assist with final entry forms and travel planning Prepare a Championships Agenda in alliance with the Team Managers Agreement Document Coordinate flights, uniforms, and team communications Help identify and organise crew support Attend online team planning meetings On the Ground in Thailand Be present and ready as athletes arrive Ensure all athlete needs are met so they can focus fully on their race Attend all technical meetings and represent the team professionally Coordinate team attendance at the opening and closing ceremonies Ensure the team and crew are prepared, organised, and calm Address any issues that arise with efficiency and discretion Provide hands on leadership and moral support throughout the race Support Provided Accommodation in Bangkok for 3 - 4 nights will be provided by AUTRA An official team uniform will be supplied A volunteer allowance of $1500 will be provided to acknowledge your time and service during the championship period. What You’ll Need Excellent communication and interpersonal skills Strong organisational ability under pressure A calm, inclusive, and athlete first mindset Commitment to AUTRA’s Code of Conduct Member of AUTRA Applying To apply for the role of Team Manager please CLICK HERE and fill out the Application Form. Applications Close at 5pm 17th September 2025. Selection Process Following the application deadline, the AUTRA Committee will review all submissions and select the most suitable candidate. All applicants will be contacted by Gary Mullins within 7 days of applications closing. Gary Mullins AUTRA President
David Martin heads out with Kevin Matthews on WA's unofficial Choo Choo Run.
