Big thanks to Runner’s World for asking me to contribute to Kristine Kearns’ article, titled “I Thought Missing a Long Run Would Derail My Marathon Training—It Changed My Buildup for the Better,” published on August 26, 2025.
The article is only available to Runner’s World subscribers but I was given permission to share my quoted sections. I get a lot of questions about this topic and here’s what I had to share:
Long Runs Are Key, But Missing One Will Not Break You
In the article, Kristine shared her nerves about skipping a 12-mile long run to race a hilly 10K during her first marathon buildup. This is such a relatable concern, especially for new marathoners and I said,
“When you’re looking at marathon training, the general prevailing wisdom is that long runs are sacred because you’re building up your endurance, and you’re getting your bones, tendons, muscles, and ligaments used to the demands of being on your feet for that long.”
Long runs are critical for preparing your body for the marathon’s demands. But here’s what I stressed: missing one won’t unravel your progress. Trevor does it all the time (insert eye roll)!
What About Swapping Out a Long Run for a 10k?
When Kristine asked about swapping out her 12 miler to race a 10k this is what I said,
“The effort that you’re putting into this 10K is probably going to be similar to doing an easy 12-miler.”
Maybe there’s a race that you’re wanting to do during your training cycle. If you’re worried about missing miles, I suggest adding miles through an extended easy warmup or cooldown. This approach keeps your endurance solid while allowing you to practice race-day confidence.
Rest Is Your Secret Weapon
Rest and recovery are unsung heroes in your marathon training.
“If you need an extra rest day that week, just take the rest.”
Too many runners feel guilty about skipping workouts even when they have a good reason like sickness, lack of sleep or potential injury. New marathoners often get so caught up in logging miles that they skimp on recovery. By prioritizing rest early in your training cycle you’re building a habit that keeps you strong through the entire training block and helps you avoid burnout.
Don’t Try to “Make up” Missed Training by Doubling up Workouts
It’s very common to see runners overdoing it. If you have to miss a workout or long run don’t try to make it up by adding more to your training plan.
“You really cannot borrow fitness from tomorrow. Once the body gets itself into a deficit, there is no clear-cut timeline to recovering and digging yourself out of that hole.”
This is so critical. Pushing to make up missed runs early in training can lead to injury or exhaustion, leaving you drained by race day. A strategic skip here and there ensures that you will show up fresh and ready to crush it.
Embracing Adaptability in Running and Life
Finally, I shared how flexibility in training extends beyond the road.
“Running has to be a flexible sport in whatever race you’re training for… Marathon training really teaches you a lot about yourself. It can be very instructive in how you approach things in life.”
I think this is what I love about marathon training. It’s not about hitting every workout and trying to achieve perfection but about learning to adapt to the challenges and changes in life like weather, illness, or work or family responsibilities. That adaptability makes you a better runner and a more resilient person.
Being featured in Runner’s World is always a treat. The above quotes reflect my belief that marathon training is about progress, not perfection. If you’re in a training buildup, give yourself permission to skip a run when needed. It might just make you stronger.
Coach Angie Spencer is a USATF Level 1 and RRCA Level 2 certified running coach and registered nurse. She has since run 70 marathons (including 6 ultramarathons) with a PR of 3:19:55.
She has also qualified for and ran the Boston Marathon and run a marathon in every state in the U.S. Her goal is to continue pushing outside her comfort zone and to inspire as many people as possible.
Angie is the co-founder of Marathon Training Academy and co-host of the MTA Podcast.
