Procedure

1. Initial Assessment and Safety Screening

   • Query get_user_history to check for recent injuries or running experience.
   • Instruct the user on the "Talk Test": they must be able to speak in full sentences during run intervals. If they are "huffing and puffing," advise slowing the pace or increasing walk duration.
   • Recommend a basic strength and mobility routine to support joints during high-impact phases.

2. Establish Training Schedule

   • Confirm the user can commit to 3 sessions per week.
   • Ensure at least one full rest day is scheduled between every training session for tissue repair and physiological adaptation.

3. Program Initialization

   • Use create_week to initialize an 8-week block.
   • For Week 1, use create_workout to schedule 3 sessions consisting of: 1-minute run / 2-minute walk, repeated 6–8 times (Total: 18–24 min).
   • For Week 2, schedule: 1.5-minute run / 2-minute walk, repeated 6 times (Total: 21 min).
   • For Week 3, schedule: 1.5-minute run / 1.5-minute walk, repeated 7 times (Total: 21 min).
   • For Week 4, schedule: 2-minute run / 2-minute walk, repeated 6 times (Total: 24 min).

4. Mid-Program Progression

   • For Week 5, schedule: 3-minute run / 2-minute walk, repeated 4 times (Total: 20 min).
   • For Week 6, schedule: 5-minute run / 3-minute walk, repeated 3 times (Total: 24 min).
   • For Week 7, schedule: 10-minute run / 2-minute walk, repeated 2 times (Total: 24 min).

5. Final Peak and Continuous Run

   • For Week 8, schedule the final goal: 20–30 minutes of continuous running (1 repetition, no walk intervals).

6. Monitoring and Flexible Progression

   • Monitor weekly feedback. If a user reports high difficulty or pain, use remember to note the difficulty and advise the user to repeat the current week before progressing.
   • Ensure total weekly running time does not increase by more than 10% per week to prevent overuse injuries like shin splints.
   • If the user is highly injury-prone, modify the start to a 12-week ramp-up beginning with 30-second run intervals.