Changing a session

You can change the part of a session that no longer fits without describing the whole workout again. You can also move the session to another day or trade dates with a second session.

Changing one part of a session

Be specific about the part and the change you want:

• “Make the warmup 15 minutes.”
• “Run the work reps at threshold instead of interval pace.”
• “Make the recoveries 90 seconds instead of 2 minutes.”
• “Drop the last rep.”

Your coach edits that step — one part of the session, such as a warmup, rep, or recovery — and leaves the rest of the workout alone. Dropping the last rep from a repeated set changes the repeat count; it does not require the remaining reps to be written out again.

The session’s distance, duration, title, and short description are recalculated from the finished steps. That means a workout shortened from six reps to five will not keep calling itself a six-rep session elsewhere in your plan.

Moving a session to another day

Say which session to move and where it should go: “Move Friday’s workout to Saturday.” The session keeps its steps; only its date changes.

Moves stay within the current or future part of your active plan. The new day also has to have room for the session, and the affected weeks still have to fit the plan’s mileage. If the move does not fit, your coach refuses it rather than quietly dropping another workout.

Swapping two days

When two sessions should trade places, ask for a swap instead: “Swap Tuesday’s run with Thursday’s run this week.” Both workouts keep their full structure and take each other’s dates.

A swap can cross into another future week, but past sessions stay locked. If you want to change what either workout asks for as well as its date, say that as a separate change so the result is clear.