User Guide
AI Marathon Plan Adjustments
A conservative method for using AI-generated marathon workout adjustments with explicit confirmation.
AI adjustments are strongest when they are conservative, explicit, and reviewable.
Trigger checklist
Use AI adjustment drafts when one or more are true:
- Key sessions are repeatedly missed.
- ATL is climbing faster than expected.
- TSB remains strongly negative near quality days.
- effective VO2max trend stalls across 10-14 days.
Adjustment order
Use this sequence:
- Keep training frequency stable.
- Modify one major variable first (volume or intensity).
- Protect long run and marathon-pace quality.
- Re-evaluate after next key workout.
Confirmation standard
Before applying AI changes, confirm:
- Why the change was proposed.
- What exactly changes in the session.
- Which risk is reduced.
- What metric will validate the change.
Common safe edits
- Replace one threshold run with easy aerobic.
- Shorten one quality session but keep structure.
- Shift a key workout by 24-48 hours.
Related pages
Effective VO2max for Endurance Decisions
How to interpret effective VO2max trends with training load and plan execution context.
Intervals.icu Alternative for Training Load
Honest Intervals.icu alternative for athletes who want free PMC-style analysis plus an AI coach that turns completed workouts into confirmed plan adjustments.