Decide when to progress

Finishing Sunday doesn't automatically mean you're ready for more on Monday.

A calendar can tell you which week comes next. It can't tell you how the current work fitted your life, whether easy effort stayed easy, or whether a health concern needs attention.

Those things belong in the decision too.

Start with the plan

A Training plan already has a sequence, starting requirements, and recovery built into it. Read the coming week before adding your own extra distance, speed, or sessions.

Doing more of several things at once can make the next step hard to judge. If you run further, faster, and more often, which change will you learn from?

There's no extra percentage rule to apply here. Use your plan's guidance and consider what actually happened.

Look back honestly

Did you get enough of the current week done to know how it felt? Were the easy sessions manageable? Did you have room to recover? Is the next week still practical alongside everything else?

A disrupted week may leave you with too little information. A week you completed by turning every easy session into a hard one tells you something different from a comfortable week. Write down the facts before deciding what they mean.

You don't need to make the answer sound impressive.

Choose the useful next step

Continuing may be right when the plan still fits and the next week makes sense. Repeating may give you useful practice, or a fairer look at a week that was heavily disrupted.

Changing the plan or goal may be more sensible when the commitment no longer fits. Choose a plan for where you are now can help you compare starting points without splicing different schedules together.

Pain, illness, injury, or uncertainty about what is suitable is a reason to pause and seek individual advice. Finishing the previous week isn't medical clearance.

Before the next increase, put the full plan in front of you and finish this sentence: "The next step that makes sense is..., because..."

If you can't explain the "because" yet, you may need more information rather than more training. Keeping the same manageable work for now is still a decision.