09/01/2025 BMW BERLIN-MARATHON

Tapering: The Power of the Final Weeks

Your training plan is nearly complete – you’ve built mileage, worked on speed, and asked a lot from your body. Now comes one of the most important phases of your preparation for the BMW BERLIN-MARATHON: tapering.

Cardboard sign with the words "Power Up".

^{© SCC EVENTS / Norbert Wilhelmi}

What does tapering mean?

Tapering is the deliberate reduction of training volume in the final two to three weeks before the marathon. You run less, but in a structured way. This allows your body the recovery time it needs without losing the fitness you’ve worked so hard to gain.

Why is tapering so important?

As you cut back your training, crucial processes happen in the background:

Energy stores refill: Your glycogen reserves are fully loaded for the 42.195 km.
Micro-injuries heal: Your muscles recover and will be more resilient on race day.
Your immune system strengthens: Especially important with nerves, travel stress, and big crowds.
Mental strength builds: You gain calm, confidence, and focus for the big day.

Cheering, happy crowd of runners at the starting line.

^{Tapering for a relaxed start © Tapering for a relaxed start}

Your Tapering Plan Toward Berlin

Three weeks out:

Reduce volume by about 20–30%
Keep speed sessions, but shorter and easier
Long runs still included, but clearly reduced (e.g. instead of 30–35 km, run 22–25 km)

Two weeks out:

Cut volume to about 50–60%
Focus on easy runs, moderate efforts, and lots of recovery
Pay special attention to sleep and nutrition

Race week:

2–3 short, easy runs (20–40 minutes)
One run with strides to stay sharp
Above all: good vibes, fresh legs, excitement

Why active recovery beats complete rest

Even if your legs feel tired, the couch isn’t your best friend during tapering. Easy runs or walks are more effective than total rest. Benefits include:

Better circulation – muscles are supplied optimally
Staying loose – less stiffness, smoother running feel
Maintaining efficiency – movement patterns stay sharp
A clear head – activity eases nerves and keeps you in control

Common mistakes – and how to avoid them

Trying to make up missed training – that ship has sailed; now it’s time to rest.
Testing new things – no last-minute experiments with shoes or race nutrition.
Doing nothing at all – stay active with light movement instead.

Your Final Touch for Berlin

Tapering isn’t a setback – it’s your finishing touch. Trust your preparation, give your body the recovery it needs, and use this time to get into marathon mindset.

Berlin is waiting for you – with fresh legs, clear focus and full anticipation.