How does using the 'run back' feature affect my training plan?

You may have noticed that after using the 'run back' feature, your upcoming workouts sometimes become easier or a speed session might disappear. This can feel like a penalty, but it's actually a sign that the adaptive system is working correctly to protect you and optimise your training.

**A Tool for Convenience, Not Extra Training**

First, it's important to know that the 'run back' is simply a convenient way to log the extra distance you run to get home after a workout finishes elsewhere. It is not a tool to try and sneakily run more than you should.

**The System's Perspective**

Here's how the AI interprets that extra activity:

Extra Load is Extra Load: Every minute you run contributes to your overall training volume, even easy 'run back' miles.

The Goal is Balance: The AI constantly balances training stress with recovery to prevent overtraining and injury, and provide the most efficient and effective plan.

The Result is Adaptation: When you add extra volume via 'run back,' the AI might adapt by scheduling more recovery. This might look like an easier run or a swapped-out speed session, ensuring you don't accidentally push yourself into an unproductive state.

**How to Tell the System You Want a Harder Plan**

If you consistently have the energy and desire to do more, don't add it on at the end of runs. Instead, tell the system you're ready for a greater challenge by adjusting your Training Settings (for example, your Risk Tolerance). This allows the AI to build a more challenging plan from the ground up, which is a safer and more effective way to increase your training volume.