The @runningproject Fast Friday - 18

Quick And Dirty Running Tips Every Friday - Missing A Training Run

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It had to happen sooner or later but yes I missed a "Fast Friday" post. The goal was to get 50 posts for @runningproject in a row, but 17 in a row is my new posting PB.

It got me thinking that about missing training runs and how you should approach things. I think the first thing you need to do is simply acknowledge the fact you missed a run and realise that these things happens. There's no reason to beat yourself up about it, but what do you do with your training plan...Do you add it in the next day or do you forget about it?

Hopefully this weeks "Fast Friday" will be able to answer some of those questions.

  • Missing one training session. This can be a difficult one but think you need look closely at your training plan. If you're only doing 3 or 4 training sessions a week and feel comfortable doing it, make up the training session the next day. If your running double runs 6 times a week, there is no reason to make it up even if it's a key training run.

  • Missing one week of training. This is actually a no brainer. Miss one week of training and chalk it up to having a break. You will probably feel better and perform better after one week off of running. You could probably let this stretch out for a second week if you needed to without any concern that your fitness levels will be compromised.

  • Missing one month off training. This still should not be too much of an issue. You should be fully rested when you get back to training after a one month break. You need to remember that you may have some decline in your performance after one month off training, but there shouldn't be too much of an issue starting with the same volume and intensity for your training runs. You will just need to remember you may not be able to hit the same pace or speeds, you could a month before.

  • Missing six months break from training. Hopefully you haven't been completely sedentary during your six month break, as you will need to realise your fitness will have dropped over this time. You will most likely need one or two months of easier aerobic running to get your fitness levels back, and have you starting on a more challenging training plan.

  • One year off training. You should not be discouraged from starting again from a one year break, but you will need to realise there could be a few months of work before you are back running at the pace you were previously. It should be easier for you to get to the level of where you were before though, so don't give up.

About the Author
Hey I'm Vince, an Aussie living in New Zealand, trying my best to make the most of the time I have. I work as a Software Engineer but love to run and all aspects of it, including geeking out on the latest science to help get the most out of my body.

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