User Guide
Using PMC for Marathon Adjustments
How to use CTL, ATL, and TSB in a practical marathon workflow without overreacting to daily noise.
Using PMC for Marathon Adjustments
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.