10-week beginner trail running base

Tools used

• create_week
• create_workout
• add_exercise
• compute_hr_zones
• create_note
• get_user_preferences
• plan_week

Procedure

Procedure

1. Initial Assessment & Thresholds

   • Explain the "80/20 Rule": 80% of training must stay at low intensity (Zone 2).
   • Use compute_hr_zones to establish the user's specific Zone 2 heart rate range for their "Easy" runs.
   • Instruction: If heart rate spikes on inclines, transition to a power-walk to maintain aerobic target.

2. Schedule Initialization

   • Use create_week for each of the 10 weeks, following the volume progression from the research brief.
   • Use create_workout to populate the specific Tuesday, Thursday, Saturday (Easy Runs), and Sunday (Long Runs) sessions.
   • Volume Progression Logic:
     • Weeks 1-3: Build from 60m to 90m Sunday Long Run.
     • Week 4: Deload (Reduce volume by ~50%, Sunday Long Run at 45m).
     • Weeks 5-7: Build from 100m to 120m Sunday Long Run.
     • Week 8: Deload (Sunday Long Run at 60m).
     • Weeks 9-10: Final peak build to 150m Sunday Long Run.

3. Strength and Mobility Integration

   • Schedule "Strength" sessions on Wednesdays for Build weeks (1-3, 5-7, 9-10).
   • Include add_exercise with a focus on single-leg stability: Bulgarian Split Squats, Calf Raises, and Planks.
   • Replace Strength with "Mobility" during Deload weeks (4 and 8) to address recovery.

4. Technique Education (Notes)

   • Use create_note to provide phase-specific coaching cues:
     • General: "Short, soft strides" and "Quiet feet" to encourage mid-foot strike and reduce impact.
     • Uphill: "Lean from the ankles" and "Shorten the gear" (high cadence shuffle).
     • Downhill: "Look 3–5 meters ahead" and "Light and fast" feet (increased cadence) to reduce eccentric load.

5. Safety and Adherence Checks

   • Apply the 10% Rule: Monitor weekly volume to ensure increases do not exceed 10% of total time.
   • Adjust if "heavy legs" persist: If user reports excessive fatigue during a build, use reschedule_week to move the deload forward.
   • Advise that 30% of volume should be on actual trails to develop ankle stability.

6. Progress Tracking

   • Review weekly completion.
   • Successful completion of the 10-week base allows the user to transition into more specific trail race training or vertical gain focus.