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 month. Very few runners will get to the end of their marathon training schedule without missing some runs due to illness, injury or life getting in the way. I've missed a week of the plan, what should I do?
Work out what pace to do each of your runs at using our training pace calculator - just tell us a recent run time and we'll 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 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 – Much like an easy run, this is a long, slow distance run that will build your endurance.
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