If an interval training session is missed or incomplete, one should not attempt to make it up or repeat it, especially if a long run is scheduled shortly thereafter, as this compromises recovery and overall progress.

noli's read

This advice is based on the fundamental principles of periodization and exercise physiology. Research, particularly through studies on training load (acute:chronic workload ratio systems), emphasizes that progress depends on the balance between stress and recovery (meta-analysis, Journal of Sports Sciences). Attempting to compensate for a missed session unnecessarily increases the cumulative load without allowing time for tissues and the central nervous system to regenerate, which is validated by randomized controlled trials (RCTs) on residual fatigue. The approach is consistent with the concept of 'supercompensation': progress occurs during rest, not during the effort itself. There is no exaggeration here, as the risk of overtraining or injury due to fatigue accumulation is a well-documented phenomenon in sports literature. The idea of prioritizing long-term consistency over single-session perfection is the current consensus among experts in sports physiology.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018