Missed a key workout or a long run? In this episode Coaches Caroline and Valerie walk you through exactly how to recover your training plan without panic, how to decide when to make up miles vs. adjust expectations, and the coaching mindset that keeps you progressing without burning out. Practical, coachable steps for real runners who don’t have a perfect schedule.

✅ Key takeaways

• ✅ How to quickly triage a missed workout: ask why you missed it (illness, travel, burnout) and decide the correct response.
• ✅ Make-up strategies that work: short and intense substitute sessions vs. doubling up — when each is appropriate.
• ✅ The “live to run another day” rule: when missing a session is better than forcing an injury.
• ✅ How to keep training consistency without chasing every missed mile (plan tweaks that protect your fitness).
• ✅ Mental reframes to ditch guilt and stay motivated: small wins, micro-consistency, and accountability.
• ✅ Practical checklist: rework the week, prioritize quality over quantity, schedule a replacement session, protect recovery.