It’s a part of running, that just when you feel like you’re hitting your stride, something happens, and you have to miss a workout, or two, or a week, or more. Let’s look at all these situations.
If you miss a single workout, and it’s an easy day, make up that day instead of your rest day on Friday, and count the day that you missed your workout as your rest day, instead.
If you miss a single workout, and it’s a hard day, you cannot make that up on a rest day because they likely would mean you’d have two hard days too close together. Don’t stress about it. It’s just one week. Just repeat your easy Wednesday workout on Friday instead of resting, and count the day you missed as you rest day.
If you miss a couple of workouts in a single week, then repeat that whole week. Yep. You’ll be fine, but this is the best thing to do. Finish out the week in which you missed the workouts with completing the other days as the schedule says, but instead of moving on, repeat that week.
If you miss a couple of weeks, go back three weeks and pick up there. Hopefully, you’ll never have this happen, but you never know when something will happen with the kids, or the weather is so bad that it’s unsafe (due to snow) to train.
When you miss time from training – and you really have a good reason – don’t beat yourself up about it. A year from now, you won’t remember that you missed those days; however, if you skip days often, you must back up in your schedule to a place when you felt somewhat challenged and start from there.
When you miss more than a few days of training, you’ll need to start rethinking your goal race because you’ll probably need to forget that one and find another one a few weeks later. This is hard to do, especially if you’re already registered, but it is what I advise. I know it’s painful, but it will be a lesson to never miss a workout unless it is completely out of your control, in which case, don’t let it get you down. It’s life. Running is not your life. Running should enhance your life. Pick a new race and move on.