The foundation of any successful marathon build is mileage, and many experts recommend hitting a minimum of 30 miles during peak week of training. That number gives you enough room to log easy runs, long runs, and adapt to a higher volume of running—not to mention it’ll prepare you for 26.2 miles on race day.
But many runners fall short of reaching 30 miles a week in training. According to Jeff Gaudette, owner and head coach at RunnersConnect, “It happens more than we’d like to see as coaches.” He estimates that 30 to 40 percent of runners that target that mileage requirement aren’t able to get there.
Gaudette adds that it’s newer marathoners who most often fail to hit their minimums in marathon training. “The biggest thing is [runners] don’t necessarily realize what it’s going to take from a time perspective,” he says. There are many factors that runners don’t factor in, such as family, time, or the wear on their body, which can make it difficult to reach the 30-mile-a-week range.
Recovering from Missed Mileage
When you realize you’re coming in below your mileage target, it’s not a time to cram in extra runs. Roberto Mandje, former Olympic middle-distance runner and New York City-based coach, agrees: “I think more often than not, runners don’t hit the exact number they’re going for.” Instead of playing catch-up, Mandje recommends focusing on quality over quantity.
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One way to do this is to split up your long runs. Janelle Brade, UESCA-certified run coach and owner of Motivated in Motion, suggests breaking up a long run into two parts: the first run is about fatiguing the legs with some distance, the second is slightly shorter and adds marathon pace for intensity. For example, Brade recommends splitting a three- to 3.5-hour peak long run into two parts.
For experienced runners, this would look like: Day 1: 2 hours easy running, Day 2: 90 minutes of running that includes 3 x 1K at marathon pace with 2 to 3 minutes easy jog between, and 10 to 15 minutes of easy running to cool down. This allows you to develop gains without running so long in one go, as long as you prioritize fueling and recovery that weekend.
Brade also suggests adding a few minutes to midweek runs. Missing mileage can also come from skipping easy runs, and sprinkling some extra minutes onto the runs you do get done throughout the week can help you build back volume in a safe way. For example, taking your Wednesday easy run from 40 minutes to 45 or 50 minutes can help you accumulate miles in a less demanding way.
Adjusting Your Training Plan
The further out you are from your marathon race day, the more forgiving it is to miss mileage and come back from it, Mandje says. If you have a month or two before race day, you have more time to restructure your training, consult a run coach, or opt for a different training plan. But with less time, you might want to consider cutting your typical three-week taper phase down to 10 to 14 days instead to gain more time on foot without major issues.
This means one more quality long run, speed workout, and another week of higher mileage to prepare you for 26.2 miles. For example, instead of lowering volume in week 14 of a 16-week plan, you’ll clock a similar number of miles to peak week, then lean hard into the taper for the two weeks leading up to race day. However, Brade adds that it’s essential to protect at least 10 to 14 days before your marathon to recover and taper so you still feel fresh when you hit the starting line.
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In the middle of a marathon training plan, it’s essential to remember that consistency is key. While it’s easy to get caught up in the idea of hitting a certain mileage goal, the reality is that life can get in the way, and it’s not always possible to stick to the plan. By focusing on the core tenets of training, such as easy runs and long runs, and being flexible with your training plan, you can still achieve your goals even if you miss some mileage.
Mandje notes that the anxious mindset can sometimes cause more damage than the actual runs you missed. He recommends reminding yourself of where you’re at and how you can adapt to where you want to be, while staying realistic. If you’re two weeks out and you’ve only run a 10K, you’re probably not going to run a marathon in two weeks, but a couple broken weeks of training, or some reduced mileage isn’t going to break your training.
As Mandje suggests, it’s essential to focus on what you have accomplished and what you’re realistically capable of doing before the race. You’ve likely clocked weeks or months of consistent running, and a gradual increase in your long runs over time. By focusing on these accomplishments and being confident in your decision to run, you can still have a successful marathon experience, even if you don’t hit your original mileage goal.
With 10 to 14 days to go before the marathon, Brade emphasizes the importance of protecting this time for recovery and taper, allowing your body to absorb the training and feel fresh at the starting line.
