Procedure

1. Assess Baseline Performance:

   • Retrieve the runner's recent training logs using get_user_history.
   • Identify the current Lactate Threshold (LT) and recent race times.
   • Calculate the Acute:Chronic Workload Ratio (ACWR) for the past 4 weeks using get_week_stats. Ensure the starting ratio is between 0.8 and 1.3.

2. Define Training Anchors:

   • Use compute_pace to establish target paces based on current LT (100% LT) and goal race pace.
   • Use predict_race_time to set realistic performance targets based on historical data.

3. Phase 1: Calibration and Awareness (Weeks 1-2):

   • Week 1 (LT Calibration): Create two Tempo run workouts (20–25 min) at ~100% LT and one 90-minute Easy Long Run.
   • Week 2 (Pacing Awareness): Create one Progression Run (transitioning from Easy to LT pace) and an interval session (6 × 3 min at 95%–100% LT).

4. Phase 2: Fatigue Resistance and Literacy (Weeks 3-4):

   • Week 3 (Fatigue Resistance): Create a 120-minute Split-pace Long Run where the final 20 minutes are held at Goal Pace. Add one Hill Sprint session.
   • Week 4 (Pacing Literacy): Create Back-loaded Intervals (5 × 1 km) where the final two repetitions are faster than Goal Pace. Include one Progressive Tempo run.

5. Phase 3: Specification and Taper (Weeks 5-6):

   • Week 5 (Race Specification): Create a Marathon Simulation workout (up to 25 km) at 90%–100% Goal Pace. Fill the remainder of the week with low-intensity recovery runs.
   • Week 6 (Taper): Implement a 50% reduction in total volume. Create a 10 km "Tune-up" run with the last 3 km executed as a negative split.

6. Monitor Physiological and Perceptual Data:

   • After each key session, prompt the user for their Rate of Perceived Exertion (RPE).
   • Review Heart Rate data to monitor for Cardiac Drift. If drift exceeds 5% during steady-state runs, maintain current volume rather than progressing.
   • Check ACWR weekly; if the ratio exceeds 1.5, use update_workout to reduce intensity or volume to mitigate injury risk.

7. Adjust and Iterate:

   • Dynamically adjust pacing targets if LT shifts or if RPE for "Goal Pace" decreases over consecutive weeks.