Use plans as frameworks and adjust them for your history, schedule, health and response.
The missing context
A published plan cannot know your recent mileage, injury history, sleep, terrain, work or caregiving load. Two runners completing the same session may experience very different stress.
Start from what you can currently repeat, not what the plan assumes.
Adapt the framework
Preserve the broad purpose while changing distance, pace, repetitions or frequency. Move sessions only when doing so still leaves sensible recovery.
A coach or qualified clinician can help where goals, health and injury history make decisions complex.
Do not outsource warning signs
A printed session is never permission to ignore severe pain, swelling, inability to bear weight or worsening symptoms. Chest pain and fainting require urgent help.