Procedure

1. Assess Baseline & History:

   • Query get_user_history to identify prior running experience or orthopedic injuries.
   • Check for current sedentary status to confirm suitability for the "Start to Run" 6-week model.

2. Initialize Training Phase (Weeks 1-2: Foundations):

   • Week 1:
     • Use create_workout to schedule Run/Walk sessions (e.g., 1 min run / 2 min walk) $\times$ 6.
     • Set Form Cue Task: "Quick, light feet" (Cadence focus: 170-180 SPM).
     • Add Drill Note: Ankling and High Knees.
     • Schedule 2x Strength sessions: Single-leg balance and Bodyweight squats.
   • Week 2:
     • Increase running intervals/volume by exactly 10%.
     • Set Form Cue Task: "Eyes 20m ahead" (Posture/Chest focus).
     • Add Drill Note: Butt Kicks.
     • Schedule 2x Strength sessions: Eccentric calf raises and Glute bridges.

3. Progress Mechanical Alignment (Weeks 3-4):

   • Week 3:
     • Use create_workout for increased load (e.g., 2 min run / 2 min walk) $\times$ 5.
     • Set Form Cue Task: "Land under your hips" (Foot strike/anti-overstride).
     • Add Drill Note: A-Skips (90° arm swing + knee drive).
     • Schedule 2x Strength sessions: Bulgarian split squats and Single-leg deadlifts.
   • Week 4:
     • Increase total volume by 10%.
     • Set Form Cue Task: "Slight forward lean from the ankles."
     • Add Drill Note: B-Skips (Pawing motion).
     • Increase resistance or reps for Week 3 strength exercises.

4. Integrate for Efficiency (Weeks 5-6):

   • Week 5:
     • Reduce walk breaks (e.g., 3 min run / 1 min walk).
     • Set Form Cue Task: "Run on hot coals" (Minimize ground contact time).
     • Add Drill Note: Straight Leg Run.
   • Week 6:
     • Target transition toward a 3km continuous run.
     • Set Form Cue Task: Fluidity (Cycle all cues, focusing on the least natural).
     • Add Drill Note: Perform full drill circuit as warm-up.
     • Schedule Strength: Single-leg plyometrics (small hops).

5. Apply Load Management Safety Rules:

   • Monitor for "Red Flags" using user feedback:
     • Localized bone pain.
     • Morning stiffness >48 hours.
     • The 2-Hour Rule (pain increasing 2 hours post-session).
   • If Red Flags occur, use create_note to recommend regressing volume to the previous week's level.
   • Ensure the Acute:Chronic Workload Ratio (ACWR) does not exceed 1.5.

6. Coaching Note Delivery:

   • For every running session, create a note with the "Single Cue" of the week to avoid analysis paralysis.
   • Reinforce that strength training 2x weekly is mandatory to reduce overuse injury risk by 50%.