Procedure

1. Initial VDOT Calibration

   • Retrieve the user's recent race data (distance and time) from the last 4–6 weeks using get_user_history.
   • Use predict_race_time with the recent result to establish the user's current VDOT level.
   • Calculate the five primary training zones (Easy, Marathon, Threshold, Interval, Repetition) using compute_pace based on this VDOT score.

2. Phase I: Foundation (Weeks 1–4)

   • Create a 4-week block using create_week.
   • Volume: Set weekly mileage at the user's established baseline, increasing by no more than 10% per week.
   • Intensity: Primarily E-pace (Easy) runs for aerobic base.
   • Workouts: Schedule 1–2 sessions of R-pace (Repetition) work (e.g., 200m or 400m repeats) to improve running economy.
   • Recovery: Week 4 must be a deload week (30% volume reduction) using apply_deload_template.

3. Phase II: Quality Introduction (Weeks 5–8)

   • Shift focus to the lactate threshold.
   • Intensity: Introduce T-pace (Threshold) workouts.
   • Workouts:
     • Early Phase: 20-minute steady-state Tempo runs.
     • Late Phase: Cruise Intervals (e.g., $6 \times 1$ mile at T-pace with 1-minute recovery).
   • Progression: Increase T-pace volume from 10% to 15% of total weekly mileage.

4. Phase III: Aerobic Power & Peak (Weeks 9–12)

   • Focus on $\text{VO}_2\text{max}$ and race-specific endurance.
   • Intensity: Introduce I-pace (Interval) sessions at 95–100% of $\text{VO}_2\text{max}$.
   • Workouts: $5 \times 1,000\text{m}$ at I-pace with recovery time slightly less than work duration.
   • Progression: Transition toward M-pace (Marathon) for distance runners or T/I blends for shorter races.

5. Dynamic Updating & Re-testing

   • Every 4–6 weeks, schedule a "fitness check" (e.g., a 5k time trial).
   • If performance improves, use predict_race_time to generate a new VDOT score.
   • Update all subsequent workout paces in the following block using compute_pace to reflect the new VDOT.

6. Monitoring & Taper

   • Monitor session RPE and heart rate. If I-pace intervals become consistently easy, increase VDOT by 1–2 units.
   • For the final 10–14 days before a race, reduce total volume by 30–50% using update_workout but maintain T and I intensities to keep neuromuscular sharpness.