Missed a long run in your first 50K plan: what to run this week
Do not add the missed minutes. Next week repeats the missed long, and the build continues the week after. The race date does not move.
- First 50K
- 12 weeks out
- 3–5 h/week
- Longest outing under 60 min
- Slept 1/5
Written beside rewritten
Last Saturday · Long easy · 50 min · logged missed
| Day | Written | Rewritten |
|---|---|---|
| Mon | Quality intervals · 30 min | Recovery walk · 30 min (changed from Quality intervals · 30 min) |
| Tue | Easy walk/jog · 25 min | Easy walk/jog · 25 min |
| Wed | Strength · 30 min | Strength · 30 min |
| Thu | Easy walk/jog · 25 min | Easy walk/jog · 25 min |
| Fri | Rest | Rest |
| Sat | Long easy · 65 min | Long easy · 50 min (changed from Long easy · 65 min) |
| Sun | Recovery walk · 20 min | Recovery walk · 20 min |
Worked example — not a client result.
What happened
Twelve weeks from a first 50K (50 km) on rolling trail. Finish well, not a time. The block is still written: most days easy enough to talk, a long that grows from what has already been done, one quality dose only if sleep and the week at home allow, taper in the last 10–14 days.
Last Saturday's long did not happen: a bad night (sleep 1/5), then the morning was school. Nothing in these facts is a diagnosis. A problem that needs a clinician still needs a clinician.
The plan does not stack the missed long onto another day. The quality morning is rewritten easier.
Why
- Sleep was 1/5 last night. Today's quality is now easy aerobic work.
- Last Saturday's long was missed, so this Saturday repeats it at 50 min instead of 65. The build continues next week.
- Ready date 5 April 2027 does not move unless you change it.
Get your own week, rewritten from what you log. Start 14 days free
Questions
Should I make up a missed long run?
No. Adding it to another day crowds the days after it. Next week repeats the missed long instead.
What happens to my plan if I miss one long run?
One missed long does not lose the race. The next long repeats it, then the build continues.
I have missed three weeks of long runs. What now?
The plan stops writing a number you are not hitting and climbs from the one you are. The date stays unless you move it.
What if I was ill?
Health questions go to a clinician. When you are back, log the missed days; nothing is made up.
Can I miss a long run close to an ultra?
In the last two weeks, arriving rested matters more than one more long. Do little and avoid injury.
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