Tools used

create_week
create_workout
compute_pace
compute_hr_zones
compute_tdee
update_preferences
create_note

Procedure

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.
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.
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.
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.
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."
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.
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.