Adjusting Your Training For Missed Workouts

Don't let zeros in the training log drag you down.

Should you make-up missed workouts?

Once you return to running, should you go back and perform the workouts you missed or continue on your schedule, skipping the workouts you weren’t able to run? The answer depends on your situation.

If you’re in the final 8 to 10 weeks before your goal race, go back and perform the workouts you missed. Typically, this is the race-specific phase of training, where each workout becomes more and more specific to the demands of your goal race. Each workout should build upon itself, meaning, one week you might have 12 x 400m at 5K pace and the next week you’ll have 8 x 600 at 5K pace, followed by 6 x 800m at 5K pace the following week. If you just jump into the second or third workout, there’s a good chance your body won’t be ready to handle it.

If you’re further away from your target race, you’re likely putting in base miles or working on particular weaknesses, such as speed or endurance. As such, you should be able to jump back into training without making up for many missed workouts since your daily volume and training paces and volumes aren’t likely to be varying much.

Missing training is never timely and it’s always difficult to find the perfect way to get back on track. Use the principles discussed here the next time you have to take a few days off and you’ll be able to slide back into training without missing a beat.

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