What should you do today, before your Ladakh race?
Answer eight short questions. You will get today's session, your full race-week plan and an honest check on how ready you are.
Which race are you running?
The taper changes with the distance, so start here.
Tell us about your training
Use your average from the last four weeks. Honest numbers give you a better plan.
How is your body adapting?
At altitude, recovery matters more than one more run. Tell us how you are today.
Safety check
Select everything you feel right now, even if it seems small. This is the most important step.
One last detail
This places you correctly within race week.
A taper cannot build new fitness. Its only job is to let fatigue leave your legs while keeping them familiar with running. Doing less now is not losing anything.
Your plan to race day
Keep every easy run truly easy. Walking breaks are fine. At this altitude, feeling slow is normal and not a sign of lost fitness.
The evening before
Eat a familiar dinner early. Lay out your kit, your bib and your warm layers. Drink normally, not excessively. Sleep may be lighter than usual at altitude; resting quietly still counts.
Race morning
This planner gives general educational guidance. It is not medical care and it cannot diagnose you. Altitude illness can become serious quickly. If any symptom appears or worsens, stop exercising and seek qualified medical support. Follow the race organiser and local medical advice.
Built by a coach who races here
Ladakh Taper is made by Niraj Kumar Borah, founder and head coach of Fitness Bootcamp. Niraj has raced the Ladakh Marathon several times and spends part of every year training at altitude here.
- VDOT Certified Distance Running Coach, VDOT O2
- Precision Nutrition Level 1
- Affiliated HYROX Performance Coach, HYROX365 (verify)
- HYROX Academy Level 1, Creating Athletes
- Certified Heart Rate Performance Specialist, NESTA
- Bioforce Conditioning Coach
Still racing: IRONMAN 5150 Chennai 2026 (2:53:01), TCS World 10K Bengaluru 2026 (55:23), 3rd overall at the 2025 HR 26 Super Triathlon. Full record and verified credentials.
If you would like a full high-altitude preparation with a coach beside you, cooked meals, recovery and daily tracking, see the residential Ladakh High Altitude Endurance Programme.