–plan week of 12
–projected goal date
–longest run since restart (km)
The rules
- Easy means HR under 140. Walk hills if needed.
- Body check: discomfort 2–3 and steady is fine. Rising, sharp or numb: walk home. Discomfort 4+ or morning-after "worse" repeats the week.
- Moving on needs 2 runs including the long run (at least 80 % of planned). Missed easy run: let it go. Missed long run: the week repeats.
- Weather: move runs to any day of the week, or use the treadmill; it all counts. A washed-out week just repeats.
- Weeks off: one empty week repeats; two in a row go back two weeks. Sick or off: mark the week.
- Christmas weeks are relaxed and never count against you.
- Mountain days (backcountry, ski tour, big hike: 500 m+ up or 3 h+) replace the long run. That week is held: same step again, nothing lost. Resort days show as cross-training.
- Treadmill: start the Treadmill activity on the watch, then pick today's workout from Training → Calendar. It counts like an outdoor run.