Free race-week planner
Train less. Arrive ready.
Turn your last four weeks of training and your race demands into a practical 14-day taper—enough work to stay sharp, enough recovery to show up fresh.
14 daily sessions
Race-specific intensity
Volume based on your training
Takes about 60 seconds
Build your two-week taper
Tell us what you’ve actually been doing and what you’re racing. Enter your email last to reveal the full schedule.
Your personalized taper
Fourteen days to race-ready
Your daily schedule
Two weeks, day by day
Session time is based on your recent weekly volume and frequency. Race day is not included in the pre-race volume total.
Race-week guardrails
Fresh beats overtrained
- Do not add a new workout, shoe, fuel, supplement, or recovery method during the taper.
- Keep normal meal patterns and practiced race fueling; avoid aggressive dieting or last-minute carb-loading experiments.
- Protect sleep and reduce non-training stress where practical. A restless night or two is normal and does not erase fitness.
- If pain, illness, or unusual fatigue appears, rest and get guidance from a qualified coach or healthcare professional.
General training guidance
This planner provides general educational guidance for adults based only on the information entered. It cannot assess injury, illness, heat, altitude, pregnancy, medication, or individual recovery needs, and it is not medical advice. Do not use it to introduce new intensity. Stop exercise and seek appropriate care for chest pain, fainting, severe shortness of breath, acute injury, or other concerning symptoms.