Adjusting long runs for training interruptions
Before a major race—whatever is major for you—it doesn’t take much of an interruption to create concern. Relax! Most of the interruptions have a simple fix and can be adjusted easily.
If you have missed a long run, or had to cut one short, there are several ways to catch up with the program:
1. On the next long run, walk the first half. Walking bestows the same endurance as running on a long run.
2. On the next long run, dramatically reduce the run-walk-run ratio. If you were using a 3-1 for example, shift to 1-1.
3. On the next long run, slow the pace down by another 1-2 minutes per mile
You cannot run too slowly on long runs. Be conservative with all of these elements and you can catch up the long run schedule with hardly any risk of aches, pains or injury.
E-coaching to your goal