User Guide
Using PMC for Marathon Adjustments
How to use CTL, ATL, and TSB in a practical marathon workflow without overreacting to daily noise.
PMC metrics are decision aids, not automatic commands. For marathon blocks, use them to protect consistency and key-session quality.
What each signal is good for
- CTL: direction of fitness load.
- ATL: short-term stress pressure.
- TSB: readiness context before key sessions.
Practical adjustment rules
ATL rises fast, CTL flattens
Typical action:
- Keep run frequency.
- Downgrade one quality session to easy aerobic.
- Recheck after 48 hours.
TSB stays deeply negative before marathon-pace work
Typical action:
- Move marathon-pace session later.
- Protect long run quality.
- Trim non-key intensity first.
CTL rises, but execution quality falls
Typical action:
- Hold volume.
- Simplify intensity distribution for one week.
- Confirm adaptation using next key workout.
Use with execution evidence
Never read PMC alone. Combine with:
- Plan completion.
- Long-run quality.
- Perceived fatigue.
- effective VO2max trend.