When life interferes

• Any run → treadmill, same duration and effort, 1% incline. Intervals translate exactly. Tick the task as done — a swapped session counts.
• Or stationary bike: run minutes × 1.5 at easy effort. Long run → 60–75 min spin.
• Drizzle: just run. Strength, core and swim are indoors already.

The day it flares: stop impact for that session; walk gently 5–10 min every couple of hours — no full bed rest.

Next 1–4 days: runs → swim or easy upright bike · strength → McGill Big 3 daily + glute bridges · heat before moving · sitting blocks under 45 min (stand during the late-night work stretches). Tick swapped sessions as done — the queue keeps order.

Return: pain ≤ 2/10 and not spreading → resume at ~half volume in walk-run format for 3–4 days, then continue normally. If the flare eats the weekend, don't finish the week — repeat its weekend next Saturday. Diet stays exactly the same; a flare week is not a "plan's ruined" week.

• Your break still exists at the office — use it: 25–30 min brisk walk, or a short run if there's a park or gym with a shower nearby (keep a change of clothes at the office). The week's long run Saturday and swim Sunday are unchanged — the anchored-weekend model was built for exactly this month.
• If running near the office isn't practical, weekday runs become brisk walks and you add one extra short run on the weekend (Sunday morning, before the swim). Strength A moves to the weekend; the 8-min McGill Big 3 stays on weeknights — 8 minutes before bed is fine.
• Office food: dal/roti/sabzi-style lunch or a protein-forward bowl; the 3-tsp oil rule means skipping fried canteen items. Carry roasted chana so the 4 pm vending machine never wins.