8-week beginner 5k program

Tools used

• create_week
• create_workout
• add_exercise
• update_preferences
• remember

Procedure

Procedure

1. Assess Baseline & Schedule:

   • Confirm the user is a beginner and ready to train 3 days per week (e.g., Mon/Wed/Fri) with rest days in between.
   • Use remember to store the target race date and current fitness level.

2. Phase 1: Adaptation (Weeks 1-3):

   • Use create_week and create_workout to schedule 3 sessions per week.
   • Week 1 (Habit): 8 rounds of 30s Run / 90s Walk (16 min total).
   • Week 2 (Lungs): 8 rounds of 1m Run / 2m Walk (24 min total).
   • Week 3 (Base): 7 rounds of 90s Run / 90s Walk (21 min total).

3. Phase 2: Deload & Recovery (Week 4):

   • Implement the "down week" to reduce training stress and promote super-compensation.
   • Week 4 (Deload): 6 rounds of 1m Run / 2m Walk (18 min total).

4. Phase 3: Endurance Build (Weeks 5-7):

   • Increase volume and intensity as physical adaptation occurs.
   • Week 5: 5 rounds of 3m Run / 90s Walk (22.5 min total).
   • Week 6: 3 rounds of 5m Run / 2m Walk (21 min total).
   • Week 7 (Peak): 2 rounds of 8m Run / 2m Walk, followed by a final 10m continuous Run (30 min total).

5. Phase 4: Taper & Race (Week 8):

   • Reduce volume to clear fatigue before the goal event.
   • Mon: 2 rounds of 5m Run / 2m Walk.
   • Wed: 3 rounds of 2m Run / 1m Walk.
   • Weekend: 5K Race.

6. Apply Coaching Cues:

   • Provide periodic guidance on form: "Eyes on the horizon," "Soft knees," "Compact arms," and "Quiet feet" (mid-foot strike).
   • Enforce the "Talk Test": Ensure the user maintains a conversational pace where they can speak full sentences.
   • Instruct on "Belly Breathing" (diaphragmatic) and "Rhythmic Breathing" (e.g., 3:2 inhale/exhale ratio).

7. Safety Monitoring:

   • Advise the user to stop for sharp/stabbing pain but expect general soreness.
   • Remind the user that consistency is key; do not "double up" on workouts if one is missed.
   • Suggest 2 supplementary strength sessions focusing on core, glutes, and calves for joint stability.