Procedure

1. Baseline Assessment

   • Determine the user's current fitness level. Use compute_pace to establish Lactate Threshold (LT) and 5k paces.
   • Use compute_hr_zones to define Zone 2 (80% of volume) and higher intensities.

2. Phase 1: Aerobic Foundation (Weeks 1–4)

   • Use create_week to initialize the first block.
   • Schedule weekly mileage increases from Weeks 1–3 (e.g., 30 $\rightarrow$ 35 $\rightarrow$ 40 miles).
   • Focus workouts on "Conversational Pace" (the Talk Test).
   • Week 4: Apply a "Deload Year" by reducing volume by 20–40% using update_workout.

3. Phase 2: Aerobic Power (Weeks 5–8)

   • Use create_workout to introduce Weekly Tempo/LT sessions:
     • Week 5: 3 x 8 min @ LT pace.
     • Week 6: 2 x 12 min @ LT pace.
     • Week 7: 20 min continuous @ LT pace.
   • Increase long run goals from 10 to 16 miles.
   • Week 8: Schedule a second deload with recovery runs and low volume.

4. Phase 3: Speed & Durability (Weeks 9–12)

   • Introduce high-intensity intervals:
     • Week 9: 6 x 400m @ 5k pace.
     • Week 10: 5 x 800m @ 5k pace.
   • Peak the long run at 16–18 miles in Week 11 for specific endurance.
   • Week 12: Implement a taper-style recovery to prepare for the subsequent race-build.

5. Apply Coaching Cues & Notes

   • Use create_note to attach execution cues to workouts:
     • Intensity: "Comfortably hard" for tempos; "Conversational" for easy runs.
     • Form: "Quick, light feet" (cadence) and "Run tall" (posture).
     • Duration: Focus on "Time on feet > Pace."

6. Safety & Autoregulation

   • Instruct the user to monitor "Red Flags":
     • If resting HR increases by $>5$ bpm for 3 days or localized joint pain occurs, use update_workout to add immediate rest days.
     • Transition to a deload week immediately if overtraining signs persist.

7. Review & Progress

   • Every 4 weeks, review get_week_stats to ensure the "3-Up, 1-Down" model is maintained and adjust target paces if adaptations occur.