How does the progression curve work in the training journal?
The progression curve depends on several factors, including two very important ones: how consistently you follow the plan and how you rate each session.
If the difficulty rating you give at the end of your workout differs from the one Campus expected, this can affect your progression curve.
The RPE (Rate of Perceived Effort) is linked to an emoji:
😎 Way too easy
😇 Even easier than expected
😁 Very easy, as expected
🙂 Slightly less easy than expected
😐 Not easy
❌ Not completed — if it was too hard and you couldn't finish.
To simplify: an easy endurance run should always feel very easy and receive a rating of 1. If not, it likely means you're overly tired or pushing too hard — in that case, you should slow down.
Not all interval sessions should feel like a 5/5 effort either!
Some are meant to be very challenging, but others should feel manageable.
Important: For the training journal to calculate your progression accurately, you need to validate each workout and indicate how you felt.
Yes and no. Of course, it’s ideal to complete all the sessions in your plan, but missing a few is normal — and expected — for most runners. We’re amateurs, and life gets in the way sometimes. That’s completely taken into account.
Progress isn't tied to a single session, but to consistency throughout the plan. Missing one workout won’t drastically affect your progression curve. But if it happens repeatedly, then yes, it will have an impact.
That’s normal. Improvements from training aren’t instant — they only become noticeable after several weeks. The progression curve reflects this.
Also, many plans begin with a phase focused on building your speed foundation. That might not show immediate results in endurance, but it lays the groundwork for much bigger gains during the more endurance-specific phase later on.
If the difficulty rating you give at the end of your workout differs from the one Campus expected, this can affect your progression curve.
The RPE (Rate of Perceived Effort) is linked to an emoji:
😎 Way too easy
😇 Even easier than expected
😁 Very easy, as expected
🙂 Slightly less easy than expected
😐 Not easy
❌ Not completed — if it was too hard and you couldn't finish.
To simplify: an easy endurance run should always feel very easy and receive a rating of 1. If not, it likely means you're overly tired or pushing too hard — in that case, you should slow down.
Not all interval sessions should feel like a 5/5 effort either!
Some are meant to be very challenging, but others should feel manageable.
🔁 Enter your feedback after EVERY session!
Important: For the training journal to calculate your progression accurately, you need to validate each workout and indicate how you felt.
❓ Is it essential to do every session?
Yes and no. Of course, it’s ideal to complete all the sessions in your plan, but missing a few is normal — and expected — for most runners. We’re amateurs, and life gets in the way sometimes. That’s completely taken into account.
Progress isn't tied to a single session, but to consistency throughout the plan. Missing one workout won’t drastically affect your progression curve. But if it happens repeatedly, then yes, it will have an impact.
⏳ I don’t see any progression in the first few weeks — why?
That’s normal. Improvements from training aren’t instant — they only become noticeable after several weeks. The progression curve reflects this.
Also, many plans begin with a phase focused on building your speed foundation. That might not show immediate results in endurance, but it lays the groundwork for much bigger gains during the more endurance-specific phase later on.
Updated on: 16/06/2025
Thank you!