Buzz
When you're training for a race, a solid training plan is crucial. With this plan, every run is laid out for you, including the right balance of long runs, speedwork, and easier mileage to ensure you're ready for race day. But what happens when life doesn't align with your plan? Maybe you fall ill and miss a week, or you realize you started your training late. Or perhaps the plan asks for something that just isn't feasible, like a tune-up race.
"What should I do???" I hear you asking. Well, here's the solution: do your best to stick to the plan, without letting guilt or anxiety take control. Missed workouts are behind you, and it's time to move forward without stressing over catching up. Mostly. Let's examine a few situations where you might have concerns. But first—let's step back and view the overall picture.
Know the purpose of your training plan
Before diving into whether or not to adjust your training schedule, it's important to first understand the purpose of each phase in a typical marathon plan. I'll walk you through the stages of a usual marathon training program, which are similar to those for half marathons, and usually span 12 to 18 weeks. The phases are laid out something like this:
The start, or base
What it involves: A few weeks where the mileage is similar to what you were running before starting this program. In this on-ramp phase, the plan will push you to maintain a consistent routine while gradually increasing the distance of your long runs. It may also add some speed work or strength exercises that you might have overlooked before. This phase may feel like a soft introduction to the program or could simply mark the beginning of the buildup. (Alternatively, if you're following a long-term plan, such as the one from an app or wearable like a Garmin, this phase could span several months before you transition into the build phase.)
How it feels: You'll likely feel quite good during this phase.
Your main goal in this phase: Stay committed to the program and start preparing for the more challenging work ahead.
The build phase
What it involves: A substantial period dedicated to increasing your mileage, both through longer long runs and higher total weekly mileage. This phase tends to be the longest of the program, typically lasting anywhere from six to eight weeks.
How it feels: Expect some tiredness, sore muscles, and possibly blisters or minor injuries—but these are usually quite mild, and overall, you should feel okay.
Your main focus in this phase: Keep up with the gradual increases while taking care of your body (proper nutrition, shoes, etc.) so that you can remain healthy and continue training.
The peak phase
What it involves: This is the three to four week period when your mileage is at its peak, workouts become more intense, and the exhaustion starts to set in. For marathon training, you’re likely doing long runs over 18 miles. For shorter races, you might find yourself running distances longer than your actual race day goal.
How it feels: You’ll probably be somewhere between "feeling rough, but hanging on" and "honestly, I feel terrible."
Your main priority during this phase: Just get through it.
The taper phase
What it involves: After all the hard work, it’s time for a well-earned break. The long runs get much shorter, and you'll notice a significant reduction in total weekly mileage compared to the peak. For a marathon, this phase usually lasts about three weeks, while for a half marathon, it’s typically one to two weeks. For shorter races, it may be only a few easy days leading up to race day.
How you’ll feel: This is often when you feel the worst, as the accumulated fatigue has set in, but you're not yet rested enough to recover fully. It’s also completely normal to feel a little anxious and question whether your training was really good enough and if you’re truly prepared for your race. But trust me, this is all part of the process, and if you stick with it, you’ll feel amazing on race day.
Your main focus in this phase: Recovery. Or, to put it another way: stick to the program and resist the urge to throw in an extra 20-miler or a race-pace workout "just to be sure" you’re ready.
General guidelines for adjusting your training program when life throws you a curveball
Now that we understand the phases, it’s much easier to figure out how to adjust when something disrupts your schedule. Here are some general rules to keep in mind during any phase:
It’s fine to rearrange workouts within the same week. If you can’t do your long run on Saturday, feel free to move it to Friday or Sunday. (Try reviewing your schedule at the beginning of each week so you can plan ahead.)
Prioritize your “key” workouts (long runs, speed work) and do your best not to skip them. If you have to miss a run due to scheduling or life reasons, make the one you miss an easy run.
Don’t try to make up missed runs, especially if you’ve been sick or had to miss several sessions. Just pick up where you left off. And give yourself some grace in the first few days back—take it easy and do what you can.
Make sure the program ends on race day. The taper works wonders if timed correctly, and the peak phase is the setup for it. Don’t mess with the timing of those final weeks.
No one’s perfect. If you complete 90% of the program as planned, you're still on track and will do great on race day.
Got it? Now, let’s address some common questions. These are taken from running forums, subreddits, and coaches’ anecdotes about the issues they hear most often. While a coach or an experienced friend is your best resource (because they know you and can help with your specific situation), here’s some general advice if you’re looking for answers:
How big of a deal is it to miss a run in your training program?
Look, there’s a reason your training plan lasts 12 weeks or however long it is. No single run will prepare you for a marathon, and likewise, no single missed run will wreck your fitness. It’s okay to miss a run every now and then. If it's a short or easy run, it won’t affect your fitness much. Even if it’s a long run or an important workout, missing one or two won’t be the end of the world.
Think of your runs like money you're saving in a piggy bank. If you aim to save $5 a week but miss a penny here and there, it’s not a huge problem. But if you’re consistently short, say you’re saving only $4 instead of $5, then you might fall behind. Being consistent is more important than stressing over a single day's effort.
Sometimes missing a run is for a good reason. Maybe you were sick and need to recover, or you took some time off for a vacation and actually enjoyed yourself. In those cases, missing that run might end up being more beneficial than the training you would have gained by pushing through it.
I started my training plan too soon, and now I’ve got extra time. Should I just repeat some weeks?
It really depends on where you are in the plan. Do not repeat weeks during the taper phase. It’s a short, sharp reduction in mileage, and extending it will lessen its effectiveness. (I swear by the magic of a good taper.)
Also, don’t repeat tough weeks during the peak phase. That’s when fatigue is at its highest, and the goal is to survive it, not overdo it. If the plan has you running one 20-mile long run, doing two back-to-back is a bad idea.
(Of course, there are exceptions. Some may benefit from a longer taper or have the fitness to handle an extra long run without much issue. But generally speaking, most people who think “I’ll throw in another long run” end up regretting it.)
So what’s the best approach? Here’s what I recommend, listed in order of preference:
- You can easily repeat week five of a 16-week program without any issues. Feel free to modify the repeated week(s) slightly by reducing the long run by one or two miles, or replacing track repeats with hills. Just ensure that the changes still align with the overall goal of that phase of training.
If you're unsure, make sure the added week is lighter than the surrounding weeks. Your body will thank you for the extra recovery time.
What if there isn’t a “tune-up race” in my plan?
Certain training plans include a race at some point during the program. For example, a marathon plan might have you race a half marathon mid-training. Similarly, a half marathon plan might involve racing a 10K.
Ideally, this should be a real race. You'll sign up for a local event like the My Town 10K, which requires you to manage all the logistics: wake-up time, meals, whether to carry your phone, and more. You'll also experience the pressure of a timed course (no stopping for water breaks) and the excitement of a cheering crowd.
Part of the reason for doing a tune-up race is dealing with all the logistics and challenges that come with it. The other reason is to push yourself to see how fast you can really run, and then use that information to help set a goal pace for your main race. (Enter your race time here to predict your times for other distances.)
But what if there isn't a 10K available in your area that weekend? Here are my top recommendations:
Find a race of the same (or a similar) distance on another weekend. Timing isn't typically critical at this point in your training. If you can experience race day a week earlier or later, go ahead and adjust your schedule to make that work.
Run a time trial. This is essentially a solo race. While you won't have a crowd or bibs, you can still test your fitness over the designated distance. Treat yourself to a stale post-race bagel for authenticity.
Just do a regular long run. The tune-up race often replaces your weekend long run. Check the weeks before and after it, and ask yourself, “If there wasn’t a race here, what would I do instead?” Make your best guess, and go with it.
What if I feel like adding a race that’s not on my program?
This is the opposite scenario. There’s no race scheduled, but you want to run one anyway. Maybe your friend is running a 5K and you want to join, or perhaps another situation arises where you're running, but not hitting the scheduled distance.
The easiest solution is to go for a long warmup and cooldown. Three easy miles before the 5K won’t sabotage your race; in fact, you’ll likely feel well-prepared and warmed up when it’s time to start. Afterward, you can complete the remaining six miles as a longer cooldown.
The same logic applies if you’re meeting a friend for a run. If they’re aiming for a relaxed five-miler, you can run seven miles before they arrive, join them for the last five, and then head to brunch afterward.
If the race is longer, such as a 10K, you can treat it like a tune-up race. Go all out and don’t worry about making up the extra miles. Depending on where you are in your training, combining a race with a long run may be too much to recover from.
While you wouldn’t want to do this every week, incorporating it once or twice into your training plan isn’t a big issue.
I missed my longest run, and now it's taper time! Should I try to fit in a 20-miler quickly?
You already know the answer to this: no. The taper is meant for recovery. And honestly, you’d be amazed at how many people miss their final 20-miler and still do perfectly fine in their marathon.
I completed all my long runs, but some of them were a disaster. I think I can redo my last 16-miler and do it better this time. How do I—
The thing is, you don’t need to redo it.
What if I’m one of those rare exceptions and believe these rules don’t apply to me?
Honestly, maybe you’re right. A one-size-fits-all program isn’t always perfect for everyone. Just promise me this: whatever “mistakes” you make, learn from them. Maybe you think a shorter taper will work fine for you. If you want to test that, go ahead and shorten your taper! Keep track of how it goes and see what happens in the race.
Keep in mind that self-experimentation works best if you follow the program exactly as written the first time, and then make adjustments for your next race. This helps you understand how your body responds to training, which is an invaluable skill as you develop as an athlete.
