Procedure

1. Assess Physiological Baseline and Goals

   • Identify the user's age and current marathon race pace.
   • Use get_user_preferences to confirm age and current training frequency.
   • Establish that the primary goal is improving age-graded performance by targeting $VO_2max$, lactate threshold, and running economy.

2. Configure Polarized Intensity Zones

   • Calculate training zones using compute_hr_zones or compute_pace.
   • Define Zone 1 (Low Intensity): Set paces 90–120 seconds per mile slower than marathon race pace to prevent "intensity creep."
   • Define Zone 3 (High Intensity): Set $VO_2max$ interval targets to maintain the aerobic ceiling.
   • Apply an 80/20 distribution: 80% of weekly volume in Zone 1, 20% in Zone 3 (or structured threshold workouts to stabilize the performance floor).

3. Implement Neuromuscular Maintenance (Strength)

   • Schedule two sessions per week focused on high-load resistance training.
   • Use compute_one_rep_max to ensure loads are $\ge 80%$ of 1RM for compound movements (e.g., single-leg deadlifts, split squats).
   • Incorporate plyometric drills (e.g., bounding) into workouts to maintain tendon elasticity and stride efficiency.

4. Structure the Recovery Window

   • Plan "quality" (high-intensity) sessions with 48–72 hours of separation to account for age-related anabolic resistance and slower cellular repair.
   • Use plan_week to ensure high-intensity days (e.g., Tuesday/Saturday) are buffered by Zone 1 recovery runs or rest.
   • If the user is in a race-specific block, slightly reduce training frequency (TFC) compared to younger cohorts to optimize performance.

5. Optimize Nutrition for Recovery

   • Use compute_protein_target to adjust for masters-specific needs.
   • Recommend 35–40g of leucine-rich protein per meal to overcome blunted protein synthesis and support muscle repair.

6. Monitor and Adjust

   • Use remember to track adherence to the "easy pace" rule ($\ge 90s$ slower than race pace).
   • During the final four months (tapering/peak phase), prioritize quality and recovery over sheer habitual volume.