Procedure

1. Assess Baseline and Preferences

   • Call get_user_preferences to determine current running volume and preferred running days.
   • Establish a baseline weekly mileage (minimum 10 miles for maintenance).
   • Calculate heart rate zones using compute_hr_zones to support RPE-based training (Zones 2-3 for maintenance).

2. Phase 1: Initial 4-Week Cycle

   • Week 1 (Baseline): Use create_week to schedule three runs (Tuesday/Thursday/Saturday). Total volume should match the baseline (e.g., 10 miles). Use create_note to provide the "10-Degree Rule" for dressing.
   • Week 2 (Progression): Apply the 10% Rule. Increase total mileage by 10% from Week 1. Add "Strides" (short bursts) to one session.
   • Week 3 (Peak Load): Increase total mileage by another 10%. Include one "Tempo Effort" run at a higher RPE.
   • Week 4 (Deload): Call create_week to reduce total volume to 40–60% of Week 3. Keep intensity (RPE) the same but reduce duration/distance. Use create_note to emphasize "leaving the session refreshed."

3. Phase 2: Secondary 4-Week Cycle

   • Week 5 (Re-Entry): Return to Week 1 volume levels to reset the loading cycle.
   • Week 6 (Progression): Increase volume by 10% from Week 5.
   • Week 7 (Peak Load): Increase volume by 10% from Week 6.
   • Week 8 (Deload): Reduce volume to 40–60% of Week 7 volume while maintaining RPE.

4. Instate Coaching Cues & Safety

   • For every workout created via create_workout, add the following instructions:
     • Indoor Warm-up: 5–10 minutes of dynamic stretching before heading outside.
     • Slippery Surfaces: "Shorten the Stride" and increase cadence.
     • Cold Management: "Active Core" to prevent hunching and "Soft Feet" for tactile feedback.
   • Add a hydration note for runs >45 minutes: "Consume 6–8 oz of fluid every 20 minutes."

5. Environmental Adjustment

   • Advise the user to prioritize Rate of Perceived Exertion (RPE) over strict pace, noting that performance may naturally decrease outside the 45–55°F (7–13°C) range.