Flowchart: How to adjust after missed training

This is part of a series of posts I’m doing this spring focused on marathon training. To get these “Marathon Monday” posts in your inbox, sign-up here!


If you made it through the holiday season without missing a beat in your training, you definitely deserve a big, hearty “congratulations!” But if you’re like the majority of people, you probably had a few missed runs here, a few missed runs there. And you may need to make some adjustments to your training plan going forward.


This flowchart will walk you through the mileage and long run adjustments that you should make based on the amount of time that you missed and why you missed it. And, no, too many cookies doesn’t count as an injury reason.




This chart uses adjustments that should be very appropriate in the first half to two-thirds of a marathon training cycle. If you are in the final 4-6 weeks of your training cycle when you miss time, these suggestions may not be appropriate, so tread carefully.


To download a PDF of this chart, click here.


About Coach Carl
Coach Carl is a USA Track & Field Level 2 endurance coach who works with runners of all ability levels to reach their goals. He has been featured in Runner’s World, Women’s Health, and Competitor and is a regular contributor to Running Times.