Feeling under the weather, dealing with an ache, or just hit a really busy week?
This is exactly when adjusting your training can help you stay consistent long term. A short step back now often means a stronger, more confident return later.
This guide is specific to New to Running, Return to Running, and Path to parkrun plans, where progression is gradual and consistency matters more than pushing through.
Why Adjusting Your Training Matters
When life gets busy or your body’s not feeling quite right, your ability to recover takes a hit.
That might look like:
Poor sleep
Higher stress levels
Less time to properly fuel or rest
Lingering fatigue or small aches
Trying to train as normal during these periods can make everything feel harder than it should, and in some cases, lead to burnout or injury which we want to avoid.
This is when it’s key to pick up on those signals and change your training accordingly. Adjusting your plan is protecting the progress you’ve made so far, not losing progress.
When Should You Adjust?
You don’t need to wait until things feel really bad.
Consider using Not Feeling 100% to adjust your training if:
You can see a particularly busy or stressful week ahead
Your sleep has frequently dropped below your normal baseline
You’re feeling unusually fatigued or unmotivated
You’ve picked up a minor ache or illness
Running feels harder than it normally does at the same effort
Choosing the Right Adjustment
For New to Running, Return to Running, and Path to parkrun plans, your plan adjustment comes down to one simple question:
Do you need a full break, or just a lighter week?
Option 1: Reduced Running
Best for:
Busy weeks where you still have some time to run
Mild fatigue or low energy
Slight dips in sleep or increased stress
Wanting to maintain routine without overdoing it
This option keeps you moving, but lowers the overall load so your body can keep up.
The options you’ll see depend on how many runs you currently have in your plan:
Runs per week in your plan | Reduced running options |
2 runs/week | No running only |
3 runs/week | 2 runs/week |
4 runs/week | 2 or 3 runs/week |
Option 2: No Running
Best for:
Minor illness or feeling run down
Persistent aches or pains
Very low energy or poor sleep over several days
Taking a short break can help your body properly recover, rather than dragging fatigue forward.
When you’re off for a longer period of time, you’ll ease in gradually with a short return phase to help you rebuild safely.
How Quickly Should You Come Back?
If you take time off, you’ll choose how gently to return:
Balanced: A steady return if you’re feeling mostly back to normal
Slow: A more gradual rebuild if you want to be extra cautious or you’re not 100% yet
There’s no “right” answer here, it just depends on how you’re feeling.
A Few Things to Keep in Mind
Not Feeling 100% adjustments are designed for short-term changes (up to 14 days)
If you need longer, it’s better to restart with a fresh plan when you’re ready
Always listen to your body, it’s your best guide
This guidance is based on coaching best practices and isn’t a substitute for medical advice. If something doesn’t feel right, it’s always worth speaking to a professional.
Scaling Back Doesn’t Mean You’re Losing Progress
Listening to your body is the right move, and you shouldn’t feel like doing so compromises any of your hard work! A few missed or reduced runs won’t undo your progress.
In fact, adjusting at the right time is often what keeps runners consistent over weeks and months. Pushing through when your body (or life) isn’t ready is far more likely to set you back in the long run.]
Training isn’t about being perfect every week, it’s about showing up consistently over time. Adjust when you need to, and trust that you’ll come back stronger.