Learn why you taper, what a smart taper actually looks like, and why “carb-loading” isn’t a one-size solution. Coaches Caroline and Valerie break down race-week intensity vs. volume, practical taper templates, real fueling rules you should test in training, and step-by-step actions to arrive at the start line fresh, confident, and race-ready.

✅ Key takeaways

• ✅ Taper purpose: reduce fatigue while preserving the fitness you earned — not to “rust” you into race day.
• ✅ Pull intensity more than you pull volume — keep short, familiar runs so legs stay springy.
• ✅ Two-hour long runs (or time-based training) beat arbitrary 20-mile checks for most recreational runners.
• ✅ Test nutrition in training — gels, real food, and carb strategies are highly individual; don’t experiment on race day.
• ✅ Split volume (two shorter runs a day or back-to-back long-ish days) builds time-on-feet safely when you can’t do a single multi-hour block.
• ✅ Strength & drills during taper week: short, low-intensity strength and hop/drill work preserves neuromuscular readiness without adding fatigue.
• ✅ Practical race-week checklist (sleep, hydration, kit, warm-up, pacing plan) beats myths like one-time “mega” carb dumps.

Suggested episode chapters (no timestamps)

• Welcome & why tapering scares runners
• What a taper is — physiology & recovery principles
• Race-week strategy: intensity vs. volume (what to cut and what to keep)
• Two-hour rule and time-based training vs. mile-based thinking
• Carb-loading: what it helps, what it doesn’t, and how to test fueling in training
• Practical week-by-week taper templates (example approaches)
• Race-week checklist & pacing advice
• Final coaching tips & where to get help

Actionables you can do this week

• Replace one long weekend run with two shorter runs (AM + PM) to experiment with split volume.
• Do 3×30s ball-of-foot hops after warmup to preserve elasticity without fatigue.
• Run a practice fueling session: test the exact gel/real food and timing you’ll use on race day.