Your training plan feels too easy or too hard – how can you adjust it?
The best training session is the one where you're in control during the first half, start wondering if you'll be able to hold on during the third quarter, and finally give it your all to finish with the feeling that you couldn’t have done much more!
Effectively managing your sessions is crucial for proper analysis. This means adhering to the principle of Negative Split—running the second half of your session slightly faster than the first. Achieving this requires good pacing, as you'll be more fatigued in the latter half. If you've managed your session this way, analyzing it becomes straightforward.
It was really tough, but you didn’t slow down at the end of the session (or just slightly — when you're right on the edge, it's normal for the last reps to be a bit slower, but usually you hang in there mentally and don’t lose much).
That’s the perfect session! It shows that the session and target paces were spot on, and that you're on the right track to make progress. Don’t change a thing — the plan is 100% tailored to your profile!
Just a heads-up for the start of a new cycle. If your program introduces a new type of session and you're already at your limit, the intensity might still be too high. The beginning of each cycle is designed to ease you in gradually. The sessions aren’t supposed to be easy, but if you're already struggling to finish, it’s possible you overestimated your fitness level (or maybe you're not yet back to the shape you were in when you logged your stats). So be sure to double-check the times you’ve entered in your personal bests.
In your personal records, only log your fastest performances for the listed distances. They should reflect maximum effort — you should’ve given it your all on race day.
There are two scenarios here:
If you're about 5 seconds faster per repetition but the RPE (Rate of Perceived Exertion) feels as expected, monitor this pace. If this trend continues across multiple sessions, consider adjusting the RPE rating to one level easier. This won't immediately change your pace but will influence your plan over time.
If you're significantly faster (15–20 seconds or more) than the prescribed pace, record the session with an RPE indicating it was much easier than expected. This will directly impact your pace within the current cycle.
If you're about 5 seconds slower per repetition but the RPE feels as expected, keep an eye on this. If it persists, adjust the RPE rating to one level harder. This won't immediately change your pace but will influence your plan over time.
If you're significantly slower (15–20 seconds or more) than the prescribed pace, record the session with an RPE indicating it was much harder than expected. This will directly impact your pace within the current cycle.
If you maintained the target times effortlessly, felt fresh, and could have done more repetitions, or if you were well above the prescribed pace, it might be time to adjust your pace upwards. The program is designed to accommodate your progression, but everyone progresses at different rates. If you've advanced faster than anticipated, that's great !
However, be cautious with such adjustments. The program will naturally increase in difficulty, and even small changes can make a session go from easy to very challenging. If you're still ready to increase your pace, replace a difficulty level 4 or 5 session in your current or upcoming week with a 5km time trial. Run it as fast as possible and record the time in your performance history. This can significantly influence your training plan.
Remember, when introducing a new pace, initial sessions will naturally feel easier. Don't increase the intensity immediately; allow the difficulty to build gradually. If, after several sessions, it still feels too easy, then proceed with making adjustments.
Introduction
Effectively managing your sessions is crucial for proper analysis. This means adhering to the principle of Negative Split—running the second half of your session slightly faster than the first. Achieving this requires good pacing, as you'll be more fatigued in the latter half. If you've managed your session this way, analyzing it becomes straightforward.
Option 1 : You Just Managed to Hit the Target Times
It was really tough, but you didn’t slow down at the end of the session (or just slightly — when you're right on the edge, it's normal for the last reps to be a bit slower, but usually you hang in there mentally and don’t lose much).
That’s the perfect session! It shows that the session and target paces were spot on, and that you're on the right track to make progress. Don’t change a thing — the plan is 100% tailored to your profile!
Just a heads-up for the start of a new cycle. If your program introduces a new type of session and you're already at your limit, the intensity might still be too high. The beginning of each cycle is designed to ease you in gradually. The sessions aren’t supposed to be easy, but if you're already struggling to finish, it’s possible you overestimated your fitness level (or maybe you're not yet back to the shape you were in when you logged your stats). So be sure to double-check the times you’ve entered in your personal bests.
In your personal records, only log your fastest performances for the listed distances. They should reflect maximum effort — you should’ve given it your all on race day.
Option 2 : Difficulty Assessing the Session's RPE
There are two scenarios here:
You're Faster Than the Prescribed Pace
If you're about 5 seconds faster per repetition but the RPE (Rate of Perceived Exertion) feels as expected, monitor this pace. If this trend continues across multiple sessions, consider adjusting the RPE rating to one level easier. This won't immediately change your pace but will influence your plan over time.
If you're significantly faster (15–20 seconds or more) than the prescribed pace, record the session with an RPE indicating it was much easier than expected. This will directly impact your pace within the current cycle.
You're Slower Than the Prescribed Pace
If you're about 5 seconds slower per repetition but the RPE feels as expected, keep an eye on this. If it persists, adjust the RPE rating to one level harder. This won't immediately change your pace but will influence your plan over time.
If you're significantly slower (15–20 seconds or more) than the prescribed pace, record the session with an RPE indicating it was much harder than expected. This will directly impact your pace within the current cycle.
Option 3: The Session Felt Too Easy
If you maintained the target times effortlessly, felt fresh, and could have done more repetitions, or if you were well above the prescribed pace, it might be time to adjust your pace upwards. The program is designed to accommodate your progression, but everyone progresses at different rates. If you've advanced faster than anticipated, that's great !
However, be cautious with such adjustments. The program will naturally increase in difficulty, and even small changes can make a session go from easy to very challenging. If you're still ready to increase your pace, replace a difficulty level 4 or 5 session in your current or upcoming week with a 5km time trial. Run it as fast as possible and record the time in your performance history. This can significantly influence your training plan.
Remember, when introducing a new pace, initial sessions will naturally feel easier. Don't increase the intensity immediately; allow the difficulty to build gradually. If, after several sessions, it still feels too easy, then proceed with making adjustments.
Updated on: 16/06/2025
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