1 · Original plan
Cruise intervals on Thursday.
Race week narrative
A PLAN THAT
REMEMBERS
EVERY MILE.
Completed runs, recovery, race phase, and availability shape what comes next, so your training fits real life and race day.
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YOUR NEXT WEEK, REWRITTEN.
When life changes, your plan changes with purpose.
The right workout moves. Your long run stays protected.
2 · Tuesday after workout
“My legs are heavy after that workout and I have a work deadline on Thursday. Can we rearrange the workouts this week?”
3 · CoachObey adapts
Moves cruise intervals to Friday and adjusts the pace from 7:15 to 6:50 / mi.
4 · Sunday outcome
15 mi long run protected.
MON
Easy run
6 mi
8:00–8:30 / mi
Conversational
TUE
8.2 mi workout
8.2 mi
7:32 / mi
Completed
WED
Easy run
6 mi
8:00–8:30 / mi
Keep it relaxed
THU
Work deadline
Unavailable
—
Work takes priority
FRI
Cruise intervals
3 × 2 mi
Start 7:15 / mi → finish 6:50 / mi
400m jog between reps
SAT
Easy run
4–5 mi
8:00–8:30 / mi
Easy does it
SUN
Long run
15 mi
Steady 8:05–8:25 / mi
Protected
Build fitnessAdaptive changeProtected
CoachObey explains
THE WHY BEHIND
THE CHANGE.
Clear guidance when you need it.
CoachObey 9:10 AM
Let’s move Thursday’s cruise intervals to Friday because Tuesday’s effort left you heavy. I’m modifying the workout so the 2-mile intervals start at 7:15 pace and progress to 6:50 on the final rep. This spreads the load, protects quality, and keeps your Sunday long run on track.
Proven methods. Synced to you.
Recovery-aware
We factor in sleep, strain, and readiness to train smart.
Race-phase focused
We align every session with where you are in your training.
Endurance methods
Adaptive marathon coaching built on methods that work.
Your history, always
We analyze your runs, pace, and consistency to guide what’s next.