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.
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.
Marathon
A marathon training plan that watches the fatigue.
A marathon block with VDOT paces, CTL/ATL/TSB so the long run does not outrun the week, and a rewrite when you miss one. Free to start. Pro adds the fatigue model.
Open guideFirst marathon guide
How to train for your first marathon: the complete guide
Everything you need to map out training for your first marathon. Learn weekly mileage progression, long run buildup, pacing, and 16-week sample structure.
Open guideTravel training
How to train for a race while traveling
A travel-friendly race training guide with a free sample week you can turn into an adaptive Runapt plan.
Open guideFree calculator
Free Easy Run Pace Calculator
Easy pace from a recent race. A range, so the recovery day stays a recovery day.
Open guideAdaptive 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.
Start with a free plan.
Download Runapt and build your first training week. The free plan has no time limit.
Or start on the web