It’s taper time.

With a little more than two weeks remaining until the Dick’s Sporting Goods Pittsburgh Marathon, marathon runners have completed their months of hard training and have begun to taper for the 26.2 mile event on May 4.

A good taper allows runners to recover from the rigors of mile after long mile, to target specific aspects of form and fitness and to build to physical and psychological readiness — what N.N. Yakovlev termed “supercompensation,” a phenomenon where racing performance exceeds expectations.

A not-so-good taper rests runners too much, so that they arrive at the starting line at less than peak. The worst taper is one that leaves runners stale, tired and overtrained.

The taper phase of training usually lasts three weeks for marathon runners and at least two weeks for shorter distances. Although it is difficult to perfectly time a peak-performance taper, there are some general guidelines.

Taper Week 1 — the 30 percent rule. During the first week of a three-week taper, cut back on overall mileage by 30 percent. If your peak training weekly mileage had been 60 miles per week, during this first week of taper, you’ll run 40-45.

Additionally, cut the length of your weekly long run by the same percentage. If your last long run was a 20-miler, you’ll run 14-15 during this week.

Include a tempo run or short race as the second workout of your training week. Concentrate on running tall and breathing steady. Don’t run so fast that your breathing or form becomes ragged.

Your third workout of this week is an opportunity to fine tune form. Add 8-10 accelerations during your midweek run of 6-8 miles. Don’t overdo the speed. You should feel refreshed, not exhausted following your taper runs.

Taper Week 2 — Filling the tank. During week two, cut back on total miles and long run distance by another 30 percent. Half marathon runners will begin their taper this week.

With the decrease in overall miles, your body and mind should begin to feel rested and refreshed — or nervous and restless. Resist the urge to “cram for the final” by running extra miles or a killer set of intervals since you’re feeling strong.

Instead, run six 50-meter sprints with walking rest at the end of your long run this week. Feed the need for speed by running intervals of 600-800 meters at half marathon pace as the second workout of the week.

You should also pay attention to food intake in week two. Your mileage may have decreased while your appetite remains at peak. Watch your food and drink or you’ll carry unwanted pounds to the starting line.

Taper Week 3 — Rest, rest, rest. Total miles for the week and long run mileage should decrease by another 30 percent. Everything you do during this final week is in preparation for the big day.

Take a test drive on your long run this week. Wear the clothes and shoes you’ll don on race day and sample any energy drinks or gels you’ll use. If possible, run at the time of day that your race will begin — 7 a.m. for Pittsburgh Marathon and Half Marathon runners.

As your second workout of the week, run a 3-5 mile tempo run at race pace or a set of 800 meter repeats at race pace. Practicing race pace while rested may help you resist the tendency to go out too fast on race day.

Remember that your biggest goal of this final week of training is to rest. The yard work and housecleaning will wait. And don’t take yourself out of the running by twisting an ankle in pick-up basketball.

One final note:

Boston Strong. Our thoughts, emotions and prayers are with all runners, volunteers and spectators of this year’s Boston Marathon on Monday.

Upcoming events

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or shoes@runpa.com

Wednesdays, 6:30 p.m.: Mojo Sports Group Run, Cranberry Township. 724-

Saturday, 8 a.m.: Pirates Charities 5K Home Run, Pittsburgh. Starts at PNC Park. 412-325-4781 or pirates.com

Saturday, 9 a.m.: Roaring Run Water Association 5K and 15K, Apollo. Run on Roaring Run Rail Trail. www.roaringrun.org

Saturday, 9 a.m.: Boston Trail ½ Marathon and 5K Run/ Walk, Elizabeth Township. Run on Youghiogheny River Trail, finisher’s medals for ½ marathon. 412-780-7802 or www.thebostontrail.com

Saturday, 9 a.m.: 5K Poker Run/ Walk, Erie. Awards for overall finishers and best poker hands. 814-881-0060 or teresaw@erie-runnersclub.org

April 26, 9 a.m.: Big Dog 5K, Baden. Run in Old Economy Park. 724-869-3354 or bigdog5k@hotmail.com

April 26, 9 a.m.: Jeremiah’s Place 5K/ 5 mile, North Park. Starts at Boat House, also fun family and kids games. laurenlorenzi@gmail.com

April 26, 9:30 a.m.: Superhero 5K and 1K Fun Run, Allison Park. Run at North Park Swimming Pool. Superhero costume contest. 412-760-0483 or www.superherorun.org

April 26, 10 a.m.: Sprint Into Spring 5K, 10K and 1 Mile Kids Run, Sandy Lake. 814-432-2138 or www.franklinymca.org

April 27, 9 a.m.: 14th Annual Burgh’s Pizza & Wing Pub 5K/ 10K Runs, Cecil. Run on Montour Trail, post race party. 412-860-0551 or www.montourtrail.org

April 30, 7 p.m.: Sunset Sprint 5K, Grove City. Johnsonan1@gcc.edu

May 11, 10 a.m.: Nature Festival 5K, Foxburg. Run on groomed trails through Riverstone Estate. 724-659-3116 or www.foxburginn.com

April 30, 7 p.m.: Run to Breathe for CF Twosome Two Miler or Individual 4 Miler, Butler. Run at Alameda Park benefits PA Cystic Fibrosis, Inc. 724-758-2506 or bonnherb@yahoo.com

May 3, 8 a.m.: Pittsburgh Marathon 5K, Pittsburgh. The only Pittsburgh Marathon event that’s still open for registrations. www.pittsburghmarathon

May 3, 10 a.m.: Forever Young 5K Run and 1 Mile Walk, Beaver. Run through Brady’s Run Park benefits senior citizens. 724-774-5654 or sshearer@lsswpa.org

May 3, 10 a.m.: Cheat Lake Park and Trail 5K Run/ Walk, Terra Alta, WV. www.cheat.org

May 7, 7 p.m.: Run Like an Animal 5K, Hermitage. 724-456-2373 or register online at RunSignup.com

Race results

Cook Forest Half Marathon, March 29: Ben Hoffman, 1st Overall M, 1:15:51; Kathryn Jarocki, 1st Overall W, 1:25:55; Leslie Kramer, 2nd Overall W, 1:29:50; James Wrubel, 2nd 40-44 M, 1:27:46; Heath Neely, 3rd 35-39 M, 1:28:36; Dean Rippee, 2nd 55-59 M, 1:32:19; Kate Reinhart, 1st 25-29 W, 1:33:23; Mark Courtney, 3rd 55-59 M, :1:36:35; Kimberly Hohman, 2nd 35-39 W, 1:37:40; Adam Lowe, 2nd 16-19 M, 1:40:22; Antoinette Direnzo, 3rd 20-24 W, 1:46:31; Don Marco, 3rd 60-69 M, 1:48:06; Bryce Lowe, 1st 13 & Under M, 1:54:38; Debbie Courtney, 2nd 50-54 W, 1:56:16; Patricia Neubert, 1st 60-69 W, 2:04:01; Hannah Sloboda, 3rd 14-19 W, 2:04:36; Jill Todd, 3rd 55-59 W, 2:16:29; Adam Shoup, 1:31:57; Jason Sittler, 1:32:26; Brian Buchan, 1:34:28; Jeff Lynn, 1:34:32; Caleb Rauscher, 1:39:54; William Osche, 1:40:36; Bill Hoffman, 1:42:48; Jim Csonka, 1:42:50; Eric Slagle, 1:43:21; Erica Michael, 1:46:37; Michael Corcoran, 1:46:40; Jeremy Peffer, 1:51:35; Jinny Hertweck, 1:51:46; Brent Michael, 1:53:15; Daryl Shockey, 1:53:35; Bob Todd, 1:54:01; Eric Fritch, 1:54:05; Marilyn LaRocca, 2:00:30; Justin Cooper, 2:01:27; Shelby McGary, 2:05:19; Emily Funte, 2:07:19; Stephanie McCreary, 2:11:07; Jeff Hale, 2:13:53; Jason Regal, 2:14:12; Audrey Hageter, 2:19:29; Robyn Stewart, 2:19:46; Stefanie Neff, 2:20:06; Brianne Young, 2:24:43; Beverly Lowe, 2:26:07; Michelle Brochetti,2:26:54; Kelly Minich, 2:27:50; Sandy Radmanich, 2:29:26; Jael Funte, 2:32:16; Wendy Collins, 2:33:17; Beth Ann Skinner, 2:33:18; Steven Drew, 2:33:20; Carrie Dever, 2:35:26; Bridget Casteel, 2:45:59

Cook Forest 5K, March 29: Jake Eneix, 1st Overall M, 16:39; Abbie Schmader, 1st Overall W, 20:45; Tim Wyant, 1st 40-44 M, 20:00; Erin Miller, 2nd 20-24 W, 22:46; Donna Campbell, 1st 45-49 W, 24:35; Alayna Lowe, 2nd 13 & Under W, 26:41; Evan Lowe, 3rd 45-49 M, 26:41; John Corsini, 2nd 60-69 M, 27:28; Pat Wyant, 2nd 60-69 W, 29:10; Jackie Bullman, 2rd 55-59 W, 30:23; Nicholas Baughman, 20:26; Mason McKnight, 20:39; Emily Baughman, 23:28; Lauren Shideler,27:04; Luke Norris, 27:23; Shannon Mick, 28:21; Angela Fritch, 28:26; Jesse Rosenberger, 29:29; Luke Zacherl, 30:05; Darla Ferraro, 30:31; Leah Chambers, 31:14; Tisha Frederick, 31:29; Vic Stahlman, 31:31; Todd Slezak, 31:55; Shelly Bell, 32:06; Kristen Smith, 32:41; Laurene Degraaf, 32:42; Tiffany Mix, 32:45; Megan Bashline, 32:50; Lauren Oliver, 33:05; Cole Slezak, 33:56; Maggie Minick, 35:32; Caleb Brownley, 36:14; Alayna Ford, 37:33; Desiree Kriebel, 37:33; Jennifer Walker, 37:42; Susan Brower, 38:57; Anna Timko, 39:01; Carol DeMarsh, 39:08; Jen Bulfone, 39:13; Tabitha Mix, 39:15; Brenda Murray, 41:20; Jeff Campbell, 42:22; Kim Shingledecker, 42:40; Donna Campbell, 46:15; Stephanie Slezak, 46:21; Dayman McMasters, 47:33; April McMasters, 47:34; Colleen Peirce, 52:34; Kerry Falco, 52:40; Cheryl Hughes, 1:01:01; Rebecca Rhoades, 1:05:30; Max Stahlman, 1:05:35; Barbara Stahlman, 1:05:35

Prep for Pittsburgh Half Marathon, April 5: Dan Dygert, 1st Overall M, 1:22:33; Danielle Cerroni, 1st Overall W, 1:27:43; Doug Petric, 1st 30-39 M, 1:26:18; JT Fleming, 2nd 20-29 M, 1:27:03; Adam Leskanic, 2nd 40-49 M, 1:34:47; John Armstrong, 1st 40-49 M, 1:43:51; Brittni Geibel, 1st 20-29 W, 1:58:42; Amy Avenshine, 3rd 30-39 W, 2:09:18; Susan Altemus, 1st 50-59 W, 2:16:59; William Huber, 1:30:40; Nathan Sydlik, 1:46:00;

Prep for Pittsburgh 5K, April 5: Justin Pago, 1st Overall M, 19:53; Sarah Rendos, 1st Overall W, 25:20; Dan Harris, 3rd 40-49 W, 27:29; Michelle Pekich, 1st 40-49 W, 27:50; Nicole Moraitis, 1st 20-29 W, 28:46; Chris Klinger, 3rd 20-29 M, 28:46; Tisha Frederick, 2nd 40-49 W, 28:59; Jonathan Stewart, 1st 60-69 M, 29:06; Connor Casteel, 2nd 19 & Under M, 30:42; Bridget Casteel, 2nd 30-39 W, 35:17; Brittany Zastawniak, 36:36; Emily Hendrickson, 36:38

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle