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.
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.