Keep the taper intact
If the missed week is near race day, protecting freshness matters more than replacing volume.
Marathon adjustment
Marathon training plan when you miss a week
Missing a week is common. The mistake is trying to repay every mile at once, especially during marathon training.
Included on this page
Do not double the next long run
Restart with easy volume first
Rebuild quality after the body is responding
Free resource
Free missed-week marathon reset
Use this reset structure after illness, travel, work stress, or a week where training fell apart.
- Do not double the next long run
- Restart with easy volume first
- Rebuild quality after the body is responding
WhenSessionHow to run it
Day 1Easy 30-45 minCheck breathing, soreness, and motivation
Day 3Easy + stridesShort relaxed accelerations only if fresh
Day 5Steady aerobic runNo workout if fatigue is still elevated
WeekendReduced long runRun 70-85% of the planned long-run duration
Training notes
Make the plan fit the runner.
Re-enter before progressing
The first week back should prove you can absorb training again.
Adjust by context
Illness, injury, travel, and work stress need different resets. A calendar-only plan cannot know the difference.
FAQ
Can this help me map out training for my first marathon?
Yes. Start by protecting long-run progression, recovery, and weekly consistency. Runapt can then map out first marathon training around your race date, availability, routes, and missed weeks.
Should I make up every missed marathon run?
No. Replace only the sessions that still support the block. Trying to repay every missed mile usually creates more risk than benefit.
Related guides
Keep building the plan.
Run route planner
Free Running Route Planner: Map Your Run Loop
Map a custom running route loop from your current location in seconds. Generate routes matched to your workout’s target distance. Plan your run for free!
Open guide →Travel training
How to train for a race while traveling
A travel-friendly race training guide with a free sample week and CTA to build an adaptive Runapt plan.
Open guide →Free calculator
Free Easy Run Pace Calculator
Calculate your ideal easy running pace range from a recent race result. Learn how to protect your recovery days and build aerobic base for free!
Open guide →Adaptive plan
Want this adjusted to your fitness, recovery, and schedule?
Start your Runapt plan and turn this calculator or sample structure into a race block that adapts when life changes.