Plans, paces & PBs If you miss one run
Take the next planned opportunity to run and continue from there. You do not need to do two sessions close together to catch up.
Keeping the rest day between runs is more useful than protecting the calendar at all costs.
If you miss a full week
If you were comfortable before the break, repeat the last session you completed successfully and then continue.
If the previous week already felt hard, repeat that week. A repeated week is training, not failure.
If you have been off for longer
After a longer break, move back to a week that feels clearly manageable. The exact number of weeks you step back matters less than restarting at a level you can complete under control.
Do not restart from week 1 automatically unless that is genuinely where your current fitness sits.
If illness or pain caused the break
Do not use a missed-week rule to push through ongoing symptoms or pain. Return when you are ready for exercise again, and be conservative with the first session back.
If pain is sharp, worsening, persistent, or changes how you walk or run, get appropriate professional advice rather than trying to force the programme.