Procedure

1. Assess Baseline & Zones

   • Verify the user can comfortably run/walk 2–3 miles.
   • Use compute_hr_zones to establish "Zone 2" (Conversational Pace) for the 80/20 intensity rule.
   • Use create_note to record the goal race date and target "finish-only" focus.

2. Initialize Periodized Schedule

   • Use create_week to build out the 12-week structure.
   • Base Phase (Weeks 1-4): Focus on habit formation and building to a 4-mile long run.
   • Build Phase (Weeks 5-8): Focus on fueling/hydration and building to a 7.5-mile long run.
   • Peak & Taper (Weeks 9-12): Focus on peak mileage (11 miles in Week 10) and the taper (Week 11).

3. Program Weekly Workouts

   • Use create_workout for each week based on the research brief:
     • Tuesday/Thursday: Easy Runs (Zone 2). Start at 2 miles; progress to 4 miles.
     • Wednesday: Strength Training. Add exercises like Goblet Squats, Romanian Deadlifts, and Planks via add_exercise.
     • Saturday: Long Run (Endurance). Start at 3 miles; peak at 11 miles in Week 10.
     • Monday/Friday/Sunday: Schedule Rest, Cross-Training, or Active Recovery.

4. Apply Deload Logic

   • For Weeks 4 and 8, reduce total mileage and intensity by 10–20% compared to the previous week using update_workout.
   • Set the Saturday Long Run to 3 miles (Week 4) and 4 miles (Week 8).

5. Insert Coaching Cues

   • Use create_note or workout descriptions to provide technical cues:
     • Posture: "Run tall; imagine a string pulling the crown of your head upward."
     • Footstrike: "Land under your center of mass; avoid overstriding."
     • Cadence: "Short, quick steps to reduce joint impact."
     • Effort: "Conversational pace; you should be able to speak in full sentences."

6. Taper & Race Integration

   • Week 11 (Taper): Drop volume significantly (6-mile long run) while maintaining some intensity.
   • Week 12 (Race): Schedule 2-mile easy runs on Tuesday/Thursday and the 13.1-mile goal event on Saturday.