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Injuried During Marathon Training? - Don't Panic - Adjust Your Schedule

By Rick Morris

In an ideal running world there would be no injures. I hope you are able to progress through your marathon training without suffering from any significant injury. Unfortunately it’s not a perfect world and injuries do occur, some minor and some major. Even a minor injury may require a period of reduced mileage or time off. A major injury will certainly need some recovery time. If that happens, does your marathon goal go up in smoke? Not necessarily. If you have serious injury that requires extensive recovery time you may need to rethink your marathon plans or go with an alternate marathon. But, most running injuries don’t require long term recovery. How to salvage your marathon goal will depend upon when you are injured and how much time off you need. Follow the charts below for recommended training adjustments.

Injured 12 Weeks or More Before Marathon

 Recovery Time  Adjustments
  Up to 1 Week  Pick up with current training week @ 75% of recommended volume for one week. The resume normal training.
 1 - 2 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.
 2 - 3 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training. Consider adjusting your finishing time goal to a slightly lower level.
 4 - 5 Weeks  Start training with the schedule for the first week you missed. You will need to accelerate the increases in your long runs to make up for missed time. Due to the missed training you may want to consider an alternate marathon or significantly lowering your goal.
 6 Weeks or More  This one is difficult to recover from and still run in your goal marathon. Consider an alternate marathon.


Injured 9 to 11 Weeks Before Marathon

 Recovery Time  Adjustments
 Up to 1 Week  Pick up with current training week @ 75% of recommended volume for one week. Then resume normal training.
 1 - 2 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.
 2 - 3 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal volume. Consider adjusting your finishing time goal due to missed training time.
 4 Weeks or More  This is difficult to recover from and still run in your goal marathon. Consider an alternate marathon.

 

 


Injured 5 to 8 Weeks Before Marathon

 Recovery Time  Adjustments
 Up to 1 Week  Pick up with current training week @75% of recommended volume for one week. Then resume normal training.
 1 - 2 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. Then resume normal training.
 2 - 3 Weeks  Pick up with current training week @ 50% of recommended volume for one week and 75% of recommended volume for a second week. then resume normal training. The limited time to complete training will make meeting your goal difficult. I would strongly recommend reducing your goal or going to an alternate marathon.
 4 Weeks or more  Difficult to recover from and still run your goal marathon. Consider an alternate marathon.

Injured 1 to 5 Weeks Before Marathon

 Recovery Time  Adjustments
 Up to 1 Week  Pick up with current training week @ 75% of recommended volume. Then resume normal training.
 1 - 2 Weeks  Most of your training has been completed. Start your taper now and be sure you are completely recovered for your marathon.
 2 - 5 Weeks  Start with your taper at 75% of recommended volume. Concentrate on complete recovery from your injury.
 5 Weeks or More  It is not recommended that you try to complete a marathon with an injury that isn't completely healed. Consider an alternate marathon.

Injured During Marathon Week

 Recovery Time  Adjustments
 Up to 1 Week  Complete rest - Your only focus should be on recovery
 1 Week or More  If your injury is completely healed, continue with your marathon. If your injury is not healed, consider an alternate marathon.

This is from Marathon Countdown by Rick Morris. For more information on this complete guide to marathon training .
 

 

 

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