Feeling unwell, low on energy, or just need to take things a bit easier? You can still adjust your training safely using “Not Feeling 100%” — with options designed specifically for your plan.
New to Running, Return to Running and Path to parkrun plans are built to gradually progress your running over time. Because of this, “Not Feeling 100%” works a little differently compared to other plans.
Instead of adjusting pace or workout intensity, your plan will focus on how often you run each week, helping you recover without disrupting your overall progress.
Our guidance is coaching advice and not a substitute for medical advice. “Not Feeling 100%” allows you to adjust your training based on how you feel, rather than tailor it to a specific diagnosis.
How It Works
When you add a “Not Feeling 100%” adjustment, you’ll choose:
How long you want the adjustment to last (3–14 days)
How much running you want to do during that time
Based on your selection, your plan will update automatically to support your recovery and guide you safely back to training.
👉 Please note: Backdating a “Not Feeling 100%” adjustment is not available on these plans. Adjustments can only be applied from today or scheduled for future dates.
Your Adjustment Options
No Running (Full Rest)
Take a complete break from running for the duration of your adjustment.
This is best if you’re:
Feeling unwell
Managing an injury or niggle
Extremely fatigued
Reduced Running
Keep running, but less often than usual.
For example:
If you usually run 3–4 times per week, you may drop to 2–3 runs
If you run twice per week, you’ll only see the option for full rest
Good for:
Busy weeks
Mild fatigue
Light aches where some running still feels okay
Returning to Training & Easing Back In
If you choose No Running, you’ll also choose how you want to come back:
Balanced Return
A steady, practical return to training
Gets you back to normal fairly quickly
Best if you’re feeling ready to resume
Slow Return
A more gradual build back up
Gives your body extra time to adapt
Best if recovery has been slower or you want to be cautious
In some cases, your plan will include a short return period (a step between rest and full training) to help ease you back in safely. This typically applies if:
You run 3 or more times per week
You choose No Running
Your adjustment lasts 7 days or longer
Will My Plan End Date Change?
If you take time off, we may recommend or require extending your plan slightly so you can rebuild safely. In some cases, your plan may need additional time to gradually build you back up to your goal. Alternatively, your plan may still reach your goal within the original timeframe, but our coaching team may recommend extending it to allow for a more gradual and comfortable progression. Extending your plan helps ensure you have enough time to rebuild your training safely and confidently.
FAQs
Why don’t I see the same options as other plans?
These plans are built differently, focusing on gradual progression over time. Because of this, adjustments are based on how often you run, rather than speed or intensity.
Can I use the “Not Feeling 100%” adjustment feature if I need more than 14 days away from training?
This feature is designed for short-term adjustments. If you need longer, we recommend taking a proper break from your plan, speaking with a healthcare professional, and restarting when you’re ready.
Can I extend or edit my adjustment?
Yes — you can update your adjustment at any time if your recovery takes longer than expected.
Can I backdate a “Not Feeling 100%” adjustment?
No — backdating isn’t available on these plans. You can only start an adjustment from today or schedule it in advance.