Nothing happens. You missed a ten-minute session.
We’re writing this down because the fitness industry has spent thirty years teaching people that a missed day is a moral event, and that framing does more damage than the missed session ever could.
The actual maths
If you do this three times a week for a year, you’ll have done around 150 sessions. Miss a week — you’ve done 147.
That difference is invisible. It has no effect on anything. The only thing that turns a missed week into a problem is deciding the run is spoiled and stopping altogether.
What “consistent” actually means
Not “never missing”. Coming back.
The people who get something out of this aren’t the ones who never skip. They’re the ones who skip, notice, and do a session on Thursday without holding a tribunal about it.
So
You missed. Fine.
There’s a session here whenever you want one. It takes ten minutes.