However, if you’ve missed four weeks or more, our best advice is to postpone your marathon, as it’s unlikely you’ll be able to get the time you want on race day having missed a whole month. If you are coming back from injury, spend a week or two gradually increasing your training volume, using previous weeks on the training plan as a guide. If you’ve missed two or three weeks, you should still have time to build up to your longest training runs, which are a key to race-day success. I've missed some of the plan, what should I do?ĭon't worry: very few runners get to the end of their marathon training schedule without missing at least some runs due to illness, injury or just life getting in the way. Adaptation to the body occurs when we rest so the only way to improve is to take rest and recovery seriously. As well as the runs, the training plan includes those all important rest days - make sure you use these properly to avoid burning out or getting an injury. Work out what pace to do each of your runs at using our training pace calaculator - just tell it a recent run time and it will do the rest. Run one mile easy to warm up and one mile easy to cool down. Marathon pace – This is the pace that you hope to maintain in the race. Mile repeats – After a one-mile warm-up, run one mile at the given pace, then jog very slowly for half a mile to recover. This should be at least 30 seconds to one minute per mile slower than your goal pace. Run at an easy pace you should be able to hold a conversation. Long run – This is a longer, slow run that will build your endurance. Around 80% of your training should be at this pace.
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