Coaches Advise Marathoners on Missed Mileage
Running coaches provide strategies for marathon runners who have fallen short of weekly mileage targets, advising against cramming and instead recommending
Many marathon runners fail to reach the recommended peak training mileage of at least 30 miles per week. According to Jeff Gaudette, owner and head coach at RunnersConnect, 30 to 40 percent of runners targeting that mileage do not achieve it.
Newer marathoners most often miss their targets, Gaudette tells Runner's World. He says runners frequently underestimate the time commitment required, overlooking factors like family, work, and physical wear. Former Olympic runner and coach Roberto Mandje agrees that missing exact mileage goals is common, but emphasizes that training and recovering well can still lead to successful adaptation.
Coaches warn against trying to cram in missed miles, which adds stress and risks injury. Instead, they advocate for specific, smarter training adjustments.
Split Up Your Long Runs
Adding extra distance to a single long run is a mistake, says UESCA-certified coach Janelle Brade. Instead, she recommends splitting a peak long run into two separate sessions over a weekend to add quality without overexertion. For experienced runners, this involves a two-hour easy run one day, followed by a 90-minute session the next day that includes marathon-pace intervals. Newer runners would do a 90-minute easy run followed by another 90-minute run with a race-pace segment.
Brade's split long run plans are detailed below.
| Runner Level | Day 1 | Day 2 |
|---|---|---|
| Experienced | 2 hours easy running | 90 minutes: includes 3 x 1K at marathon pace with 2-3 min jog recovery, plus 10-15 min cool down |
| Newer | 90 minutes easy running | 90 minutes easy: with 10-15 min at race pace 30-45 min into the run |
Prioritizing fuel and recovery between these sessions is key to gaining fitness without one excessively long effort.
Add a Few Minutes to Midweek Runs
Missed mileage often comes from skipped easy runs. Brade suggests gradually rebuilding volume by adding five to 10 minutes to midweek runs. For example, extend a 40-minute Wednesday run to 45 or 50 minutes. This approach helps athletes who lost training time to vacations or work trips accumulate miles safely without adding an extra running day.
Another option is to add cross-training. Brade recommends appending a 10- to 20-minute bike ride to the end of a 30- to 40-minute run. This reduces injury risk from high impact while still providing aerobic benefits.
Shorten Your Taper
The further you are from race day, the easier it is to recover from missed mileage, says Mandje. With limited time, he suggests shortening a typical three-week taper to 10 to 14 days. This grants an extra week of higher mileage and quality work, like one more long run and speed session, before the final recovery phase.
For instance, in a 16-week plan, you would maintain peak-week mileage in week 14 instead of starting to taper, then begin a hard taper for the final two weeks. Brade cautions that the body still needs time to adapt. "Without that time, it's just not going to happen," she says, advising runners to protect at least 10 to 14 days for recovery to feel fresh on the start line.
Reframe Your Mindset
Anxiety over missed miles can be more damaging than the actual training deficit, Mandje explains. He urges runners to stay realistic and focus on their accomplishments. If the 30-mile weekly mark was not hit, concentrate on the consistent running and long-run progression already achieved.
Mandje says adjusting your race-day goal is a smart strategy. Runners can treat the event as a practice race or a glorified long run instead of aiming for a personal record. What matters most is confidence in your adjusted plan. "If that means you can only run three days a week, stick to three days a week," Mandje says.
