Missed a Day or a Week of Running - Expert Tips for Getting Back on Track

Training rarely goes perfectly. Busy schedules, bad weather, or simply needing extra rest, missed runs happen. The important thing is knowing they won’t undo all of your hard work. We’ve put together a few tips for how to handle missed runs so that you can get back on track.We’ve all had that guilty feeling after missing a run, but it’s important to keep perspective.

Consistency over weeks and months is what makes the difference, not a few missed days.

Training cycles are designed with flexibility to allow for life’s curve balls, so one missed workout isn’t the setback if feels like in the moment. In fact, if you know life is busy it’s even better to make a 16 week plan 18 weeks! Then you’ve built in some leeway.

So before you start to panic, take a deep breath and know that we promise you don’t lose fitness as quickly as you think!

The tips below are based on personal experience and many years of coaching runners just like yourself.

5 Tips for Handling Missed Runs

Every training plan begins with the promise that this is the cycle you’ll nail every workout and stay perfectly on track.

But the truth is, no runner’s journey is ever perfect. Missed runs happen, and that’s part of the process. Even the elite athletes have days derailed by things outside their control.

The goal isn’t to avoid missed runs altogether, but to know how to respond when they happen.

Whether you’re working 1:1 with a coach or following a free training plan online, these tips are going to help you handle missed runs and keep moving forward.

1. Change your mindset

The way we think and talk to ourselves has a big impact on our running.

If we let one missed workout convince us that we’re failing or that we can’t hit our goals, it’s easy to carry that mindset into the next run and suddenly everything feels harder than it should.

Instead, try reminding yourself to focus on what you can control and let go of the rest.

mindset matters

The mental side of training is just as important as the physical, even if we don’t often talk about it.

That little voice in your head is always there, sometimes trying to talk you out of running, nudging you to quit. Learning to shift that voice into a more positive one can make all the difference!

Can you adjust anything in your schedule to avoid additional missed runs?
Was the missed run to prevent injury? Then you may be helping to ensure more runs aren’t missed.
Did the missed run allow you to enjoy something really important in life?
Was the missed run avoidable? Did you forget to fuel or allowed yourself to give in to excuses?

Always important to put the run in perspective and make sure you’ve thought through future obstacles.

2. Don’t try to cram in the missed miles

When we miss a run, it’s tempting to think “I’ll just make it up later” by taking extra miles onto another workout, squeezing in two long runs in a week, or skipping rest days to catch up. But none of those options are actually helpful.

In fact, they can push you toward overtraining or increase your risk of an injury.

Remember, there’s usually a reason that the run didn’t happen; maybe you were sick, traveling, or life simply got in the way.

Each of those already adds extra stress to your body. Piling on more only creates the perfect storm for needing an even longer breakdown down the road.

missed runs schedule

How to Make Up Missed Runs

Instead, here’s a quick breakdown of ways to get back on track with your training plan:

👉1-3 missed runs

Just pick up with that workout that’s on your schedule for that day and keep moving forward.

Don’t try to reshuffle or squeeze in what you missed; consider those runs done and behind you. Think of it like a clean slate. It’s a new day, a new week and the perfect time to start fresh.

👉1 week of missed training

Ease back into your schedule with a few days of easy runs. If you’re a beginner, it may help to simply repeat the missed week of mileage so you’re not making a big jump in the time spent on your feet.

The same goes for strength training; if you’re following a progressive plan, especially one that includes heavier lifting, stick to the order to build safely.

After that “reset” week, you’ll be ready to slide right back into your training plan and keep progressing without setbacks.

👉2 weeks of missed training

Start with focusing on a week of easy runs and strength training before layering back in any intensity. This step is especially important if you missed training because of illness.

Gradually reintroducing your training volume will help you avoid unwanted fatigue and set you up to feel strong as you return to your plan.

Of course, if you have more questions or want a little more guidance, our team of 9 coaches is here for you!

3. Give Yourself 20 Minutes

Sometimes life gets in the way, no matter how well we plan. That might mean completely missing a workout on your schedule, and that’s okay.

But can you do something? Aim for at least 20 minutes of movement if a full workout isn’t in the cards. A walk, spinning on the stationary bike while answering emails, or a quick bodyweight/core workout to loosen things up.

And if even that feels like too much, give yourself 20 minutes of pure rest to reset. You will find a benefit in showing up for yourself consistently every day, even when that time is rest focused.

4. Be Flexible

I tell this to the runners I coach ALL THE TIME: just because your schedule is written one way doesn’t mean it can’t be adjusted.

Training isn’t set in stone. Schedules change, goals shift, life happens, and that’s all completely normal.

We need to let go of the idea that training is black and white, with only one “right” way to do things.

It’s okay to adjust the distance you’re training for if you’ve missed training or simply aren’t in the right mindset.
Set a few different goals in case something happens outside of your control, so you know your “back-up” plan.
Remember that rest days are just as important as the hard workout days.
Cross-training is always a great option if you’re unable to run for any reason.
There’s no set timeline to run certain distances, hit specific paces, or accomplish certain running milestones.

There are no hard rules to follow, no single perfect formula for a training plan.

5. Plan ahead

Most of the time, we know in advance when a big vacation or trip might throw off our training schedule.

When working 1:1 with a run coach, it helps to share those dates as early as possible so your plan can be adjusted around them. That way, you get to fully enjoy your vacation without stressing about the workouts you’re missing. plan ahead

If you’re following a pre-made plan, you’ll need to do a little extra planning yourself. Here are a few tips:

If you typically do your long run on the weekend, move it to during the week in place of one of your shorter weekday runs.
Look ahead at and plan your cutback week so that it falls with your travel. This will especially help if you’re marathon training!
Try to complete your speedwork before you travel, so you don’t have to worry about where to run or if there’s a treadmill available.
Still want to run on vacation? Google Maps, Strava, and MapMyRun are all great options to find popular routes or even map out your own.
Run for time instead of distance so you know exactly how long you’ll need.

The thing that I remind all the runners I coach is that, at the end of the day, vacations and holidays are meant to be enjoyed. Some runners love sticking to their training while travelling, and that’s totally fine!

But it’s just as okay to give yourself some grace, skip a workout, and spend time soaking up memories with the people you love.

Rest Days vs. Missed Runs

Repeat after me, rest days are NOT the same as missed runs.

Just like your dynamic warm-up and strength training, rest days are non-negotiable when it comes to running.

Skipping them doesn’t make you tougher; it just leaves you more drained.

For most runners, the training schedule should include at least one full rest day or active recovery day. Those breaks give your muscles and immune system time to repair from the damage from harder workouts so you can keep training without injury or burnout.

When you start cutting out rest, it creates a domino effect. Your body waves the white flag, you end up missing workouts, and before you know it, one skipped day turns into several.

Building in rest is what helps to avoid those unwanted missed runs.

We hope that these tips remind you that a missed run isn’t the end of the world, it’s just a part of the process!

Missed a Day or a Week of Running – Expert Tips for Getting Back on Track