Train smart: tapering guide for October and November ultras
October and November bring some of the most iconic trail ultras in Europe and beyond. From the fast and technical trails of Les Templiers in France, to the rugged Guara Somontano in Spain, to the mythical Diagonale des Fous on Réunion Island, these races test every aspect of endurance.
By the time runners arrive at the final weeks before race day, most of the hard work is already done. Long runs are logged, climbs have been tackled, and countless hours have been spent training. Yet there is still one final step that can make or break performance: tapering.
In trail running, tapering means reducing your training load before an event to allow the body to fully recover and arrive fresh. It’s not about doing nothing—it’s about doing the right amount at the right time. Let’s dive into how tapering works, why it’s essential, and how you can apply it specifically for ultras in October and November.
What is tapering in trail running?
Tapering is the process of gradually reducing the volume and intensity of training in the final weeks before a race. The goal is to eliminate accumulated fatigue while maintaining the fitness you’ve built.
For trail runners, tapering is especially important. Unlike road marathons, ultras take place on varied terrain with long climbs and descents that place extra stress on the body. Without a taper, legs may feel heavy, glycogen stores may be depleted, and mental focus may be harder to sustain.
In practice, tapering is a balancing act: cutting enough training to allow recovery, but keeping just enough activity to stay sharp.
Why tapering is essential for ultras
Tapering isn’t just a nice-to-have; it’s a performance enhancer backed by science. Research shows that endurance athletes can improve their performance by 2–6% with a proper taper. In a race that lasts between 10 and 40 hours, that margin can mean finishing strong instead of shuffling to the line.
Here are three main reasons tapering matters:
Reduced fatigue – Heavy training accumulates muscle damage and hormonal stress. A taper gives the body time to repair.
Improved energy stores – Glycogen levels are replenished during reduced training, ensuring more available fuel for race day.
Mental reset – Stepping back from long training days allows runners to restore motivation and build confidence.
Elite athletes treat tapering as part of their preparation, not as optional rest. In fact, many say it’s the most important block of training.
When to start tapering for trail ultras
The length of your taper depends on the distance of your race:
For 50 km to 80 km races (like Templiers): 1–2 weeks is usually enough.
For 100 km races (like Guara Somontano): 2 weeks is recommended, sometimes extending to 3 if you trained very heavily.
For 100 miles and beyond (like Diagonale des Fous): 3 weeks is optimal, since the physical and mental demands are extreme.
A useful rule of thumb is to start tapering 2–3 weeks before your ultra. That way, your body has time to adapt, heal, and recharge without losing fitness.
How to structure your taper
Here is a practical three-week taper for trail running ultras:
Three weeks before race day
Reduce total mileage by 20–25%.
Long run: shorten to 4–5 hours (instead of 6–8).
Keep intensity: one session of short intervals or hill repeats.
Two weeks before race day
Reduce mileage by 40–50% compared to peak weeks.
Long run: 2–3 hours maximum, ideally on terrain similar to the race.
Include strides or tempo segments to maintain sharpness.
Race week
Run 30–40% of your usual mileage.
Focus on short, easy sessions: 30–60 minutes with a few strides.
Two days before the race: very easy jog or complete rest.
One day before: 20–30 minute shakeout run or brisk walk.
This structure works because it progressively lowers volume while keeping small amounts of intensity. The body stays active but has time to recover deeply.
What not to do during tapering
Tapering mistakes are common and can sabotage weeks of preparation. Avoid these pitfalls:
Stopping completely: some runners think full rest will help, but inactivity can make legs feel flat.
Cramming missed workouts: the last weeks are not the time to “make up” for training you skipped.
Experimenting with new gear or nutrition: taper is about consistency and routine, not surprises.
Obsessing over lost fitness: remember, you don’t lose endurance in 2–3 weeks. Instead, you sharpen it.
Nutrition and sleep during taper
Tapering is not only about training; it’s also about lifestyle.
Fuel smart: maintain balanced meals with enough protein, healthy fats, and micronutrients. In the final 3–4 days, slightly increase carbohydrates to ensure glycogen stores are full.
Hydrate well: drink steadily through the week, especially if traveling to a hot or humid race location.
Prioritize sleep: quality sleep is the most powerful recovery tool. Aim for consistent hours each night, especially in the week leading up to travel.
Think of taper as part of your race preparation, not just a break.
Case study: tapering for October–November ultras
Les Templiers (80 km): This race is fast and technical, with many runnable sections. A two-week taper works best, with emphasis on leg speed and terrain adaptation.
Guara Somontano (102 km): Here, terrain is rocky and exposed. A 2–3 week taper is ideal, including one last specific long run 15 days before race day.
Diagonale des Fous (165 km): One of the hardest ultras in the world, with over 10,000 meters of elevation gain. A full three-week taper is recommended, with special focus on heat and humidity adaptation during the final 10 days.
The mental benefits of tapering
Tapering also has a psychological dimension. Many runners feel nervous or restless during taper weeks, fearing they will lose fitness. In reality, this is when the mind catches up with the body.
Use this time to:
Visualize the course: imagine key climbs, aid stations, and finish line moments.
Check logistics: gear, travel plans, nutrition strategy.
Embrace freshness: remember that rest equals power.
Conclusion
Tapering in the trail running community is not about cutting training—it’s about training smarter. By reducing volume while maintaining intensity, you allow your body to recover, store energy, and sharpen focus.
Whether you’re preparing for Les Templiers, Guara Somontano, or the Diagonale des Fous, a smart taper will ensure you arrive at the start line ready to run your best. You’ve already done the hard work; tapering is the final step to make it count.
