How to taper the right way before your 10K
As race day approaches, dialing in your taper is one of the most important parts of your preparation. For a 10K like the Cap10K, I recommend a gradual taper starting about 10–14 days out, with a 10–15% reduction in weekly training volume. That’s just enough to reduce accumulated fatigue while still keeping your legs sharp. Too steep of a drop in mileage can actually leave you feeling flat or lethargic on race day—and no one wants that.
I also encourage runners to maintain some general strength work during this period. Bodyweight exercises, mobility routines, and light gym work can all be continued up to about 3–4 days before your race. These types of exercises are excitatory and help maintain strength, keep your routine familiar, and give you a sense of momentum heading into the final stretch of training. You’ve put in the work—now it’s time to absorb it, recover smart, and stay active so you feel ready when it’s time to race.
The goal of a taper isn’t to do nothing—it’s to keep moving, stay sharp, and arrive at the starting line rested but still energized. A smart taper can be the difference between a good race and a great one.
Coach Ryan
Hi, I’m Ryan Ponsonby, and I’ve had the privilege of being part of the running world since I was kid. I began coaching in 2006 right after I graduated from the University of Texas, where I became an All-American in Track & Field. I started out as a volunteer assistant with the Texas Longhorns from 2006-08, and it didn’t take long for me to realize that coaching was my true passion.
During this time, I co-founded FloSports and FloTrack with my former teammate. We spent months traveling and interviewing some of the top coaches in the sport. But the more I interviewed them, the more I realized that I didn’t just want to interview the coach—I wanted to be the coach.
Since then, I’ve pursued that dream and had the privilege of coaching NCAA Division I Champions, U.S. Champions, and World and Olympic medalists. Some of my most memorable moments include coaching Shannon Rowbury to World Championship and Olympic bronze medals, and Leo Manzano to an Olympic silver. I’ve also worked with national team athletes from Kenya, Ethiopia, Mexico, and Japan.
For almost five years, I was the Head Coach for Cross Country and Track & Field at the NCAA level. I’ve also led a local masters road racing team in my hometown of Austin, Texas, coaching half-marathoners and marathoners to personal records (PRs) and Boston Qualifiers (BQs).
I’ve coached runners at all distances and of all ability levels, from beginners to the best in the World. Whether you’re new to running or chasing a new PR, I want to help you prepare for your race and reach your goals. What I love most about coaching are the relationships I get to build and the process of creating a blueprint for success. There’s nothing more rewarding than helping motivated individuals achieve their best.