I wonder what training program he used?

So you have big plans for your next race. A time goal you wanna break? Your neighbor Fred, the cocky SOB, or Suzy from across the street, the perky bitch, keep telling you about their PR times, and you think, "I can beat that." Heck, maybe you even think you're fast enough to take on the Kenyan marathon team! Yeah, well we have dreams and goals.

But what if on the day of the race, things go horrible astray? Say that you get a sinus infection late in the training schedule and it hurts your training? (I'm there now) Or, the Thursday before a race, you come down with food poisoning? (Been there too)

Now what? You have gotten yourself into pretty good shape. It seems like a shame to waste the training and wait until next season.

Here is what you can do to get yourself back into a new race while making sure that you don't rush things and get hurt.

Below are the highlights, the details are found: http://www.runnersworld.com/article/0,7120,s6-238-244-255-12888-0,00.html

Time It Right

If you are going to try again, when should you? Elites often rebound in a week or two, but most coaches suggest that regular runners wait at least four weeks to race, and preferably more.
"You're not going to lose your conditioning," says Jeff Glaze, Marathon Coach in Columbus, OH. "Your body has been under stress for four and a half months. Everything is vulnerable and the potential gain, as far as conditioning, is so minimal that it's not even worth the risk."

Take It Easy

After a week, add back miles carefully. Most coaches recommend a middle-distance run, which, depending on your fitness level and experience, should be anywhere between eight and 15 miles two to three weeks after race day. You might also include tempo work before the race just to get the fast-twitch muscle fibers firing. Mike Pieroni, head coach for the Boston Athletic Association, suggests a 10-K or half-marathon at marathon goal pace at least two weeks before the marathon to "feel" your goal pace.

Bounce-Back Plan

Want to race again in four, six, or eight weeks?

For a week, rest and run easy. Then add three midweek runs (up to eight miles each), long runs, and marathon-pace runs, says coach Patti Finke.

4 Weeks
LONG RUNS
Week one: 8 miles
Week two : 12 miles
Week three: 8 miles

MARATHON-PACE RUNS
In weeks two and three, do 1-mile warmup, 1-mile cooldown, 4 miles at marathon goal pace

WEEK BEFORE RACE
Two 4-mile runs, two 2-mile runs, rest two days

6 Weeks
LONG RUNS
Week one: 8 miles
Week two: 12 miles
Week three: 16 miles
Week four: 12 miles
Week five: 8 miles

MARATHON-PACE RUNS
In weeks two to five, do 1-mile warmup, 1-mile cooldown, 6 miles at marathon pace

WEEK BEFORE RACE
Two 4-mile runs, two 2-mile runs, rest two days

8 weeks
LONG RUNS
Week one: 8 miles
Week two: 12 miles
Week three: 16 miles
Week four: 18 miles
Week five: 16 miles
Week six: 12 miles
Week seven: 8 miles

MARATHON-PACE RUNS
In weeks two to seven, do 1-mile warmup, 1-mile cooldown, 6 miles at marathon pace

WEEK BEFORE RACE
Two 4-mile runs, two 2-mile runs, rest two days