Adapt without losing the purpose
Busy weeks
Identify the priority session, protect recovery and stop trying to make every workout equally important.
Heat and humidity
Adjust expectations using effort, conditions and recovery instead of forcing cool-weather pace.
Manage fatigue across the training block
- Space hard sessions — organise quality sessions, long runs and strength work.
- Plan a cutback week — reduce load when the block calls for a lighter week.
- Choose a recovery run or rest — use effort and fatigue to guide the decision.
- Add strength training — fit two workouts around running.
- Recover after the race — separate post-race recovery from an ordinary easy day.
- Use the treadmill — adapt sessions when outdoor running is impractical.
The principle
A changed week is not automatically a failed week. The useful question is which adaptation preserves the purpose of the block while keeping the next important session possible.