return-to-running program

Tools used

• create_workout
• create_week
• update_workout
• create_note
• remember
• get_user_history

Procedure

Procedure

1. Assess Entry Criteria: Verify the user meets the following baseline requirements before starting:

   • Can walk briskly (4.2–5.2 mph) for 30 minutes without pain.
   • Has full, pain-free joint range of motion.
   • Can complete 10–20 single-leg hops without pain or swelling.

2. Initialize Phase 1 (Week 1): Use create_week and create_workout to schedule three non-consecutive sessions (every other day).

   • Structure: 4-minute walk / 1-minute run intervals.
   • Volume: 4 repetitions (20 minutes total duration).
   • Cues: Use create_note to provide guidance on a "comfortable conversational pace" and starting on soft, flat surfaces.

3. Monitor Progression Rules:

   • Instruct the user to complete each stage 2–3 times successfully before advancing.
   • Green Light: No increased pain or swelling.
   • Red Light: Sharp pain, pain that worsens during the run, or gait changes. Stop immediately and repeat the previous stage once asymptomatic.

4. Execute 6-Week Progression:

   • Week 2 (Stage 2): 3-min walk / 2-min run (4 reps).
   • Week 3 (Stage 3): 2-min walk / 3-min run (4 reps).
   • Week 4 (Stage 4): 1-min walk / 4-min run (4 reps).
   • Week 5 (Stage 5): 1-min walk / 9-min run (2 reps).
   • Week 6 (Stage 6): 20+ minutes continuous run (1 rep).

5. Apply Deload Guidance: If the user reaches Week 4 or reported high fatigue, implement a recovery week:

   • Reduce total weekly volume by 10–20%.
   • Avoid introducing hills or speed work.
   • Focus on "prehab" (core activation and glute work).

6. Provide Technical Coaching: For every workout created, include:

   • Warm-up: 5–10 minutes of dynamic movements (leg swings, lunges, high knees).
   • Form: Focus on rhythmic strike patterns; avoid over-striding.
   • Cool-down: 3–5 minutes slow walk plus static stretches for calves, quads, and hamstrings.

7. Post-Program Transition: Once the user completes Week 6, advise increasing weekly mileage by no more than 10–30% per week. Instruct them to avoid hills/speed work until they reach 50–60% of their historical weekly volume.