Give sessions distinct purposes so moderate fatigue does not quietly fill the entire week.
The grey-zone habit
Runners often speed up easy days because they feel good, then cannot execute demanding days with control. The result can be a week that is neither restorative nor specific.
Label the purpose before starting and choose effort accordingly.
Create contrast
Keep conversational days comfortable and space demanding sessions according to your recovery and experience. If fatigue accumulates, remove intensity before trying to force adaptation.
A slower easy run is not lost fitness.
Symptoms over schedule
Stop for severe or worsening pain, swelling, inability to bear weight, chest pain or fainting, and seek appropriate professional care.