Training Plan

Mode: check-in (default)

After gathering data, provide:

1. Current Week Summary

• What training week we're in (1-21) and which phase (Build/Peak/Taper)
• What workouts are scheduled this week (Easy, Quality, Long)
• Specific paces and distances from the plan

2. Recent Run Analysis

• Review the last 3-5 runs from Strava
• Analyze per-km splits: were paces appropriate for each HR zone?
• Compare to training targets for the CURRENT phase:

Build phase (Wk 1-8):

Peak phase (Wk 9-16):

Taper phase (Wk 17-21):

• Flag if easy runs are too fast (check HR — should be under 157 bpm, Zone 2)
• Flag if quality sessions are missing target paces

3. Progress Check

• Compare actual weekly volume to planned volume
• Check if long run distances are on track
• Note any missed weeks or deviations

4. Coaching Feedback

• One thing going well
• One thing to focus on this week
• Any adjustments needed (e.g., if behind schedule, suggest modified targets)
• IMPORTANT: If easy runs are being run too fast (HR in Zone 3+), emphasize slowing down

5. Next Week Preview

• Brief look at what's coming next week

Keep it concise and motivating. Use a coaching tone — direct but encouraging.

Mode: update

After gathering data:

1. Run the full pace analysis to refresh pace data:

   python3 -m strava.pace_analysis --runs 15 --save data/output/pace_analysis_output.json
   

2. Run python3 -m strava.client --stats for latest totals
3. Compare current per-km pace data against the plan's expected paces for the current phase
4. If paces have improved significantly (e.g., easy pace dropping, tempo getting faster), suggest updating targets
5. Update data/output/half_marathon_plan.json with latest metrics
6. Provide fitness progression summary

Mode: race-week

Provide race week specific guidance:

Race Details

• Date: August 6, 2026
• Goal: Sub 2:00 (5:41/km)
• Race pacing strategy from the plan

This Week's Schedule

• Only the race week workouts (very light)

Pre-Race Checklist

• 4-3 days out: Carb loading begins (8-10g/kg carbs)
• 2 days out: Reduce fiber, hydrate extra
• Day before: Light meal, lay out gear, pin bib
• Race morning: Wake 2-3 hours early, familiar breakfast, arrive 1 hour early

Pacing Strategy

• First 5 km: 5:45-5:50/km (conservative)
• 5-10 km: 5:40-5:45/km (settle in)
• 10-15 km: 5:35-5:40/km (controlled push)
• 15-18 km: 5:35-5:40/km (maintain)
• 18-21.1 km: 5:30-5:40/km (finish strong)

Mental Game

• Break it into 5 km chunks
• Don't chase others in the first half
• The race starts at 15 km — save energy for it
• Remember: you ran 5:14/km for 10K — you CAN hold 5:41/km for 21K

Gear & Nutrition

• Wear tested shoes and kit — nothing new
• Carry gels: take at km 7 and km 14
• Hydrate at every station but don't stop

Key Reference Data

Training paces derived from per-km Strava analysis (12 runs, 83 km splits):

• Zone 2 (Easy): avg 8:14/km, 47 splits
• Zone 3 (Tempo): avg 7:15/km, 20 splits
• Zone 4-5 (Hard): avg 5:36/km, 16 splits

Plan phases:

• Build (Wk 1-8): Mar 16 - May 10
• Peak (Wk 9-16): May 11 - Jul 5
• Taper (Wk 17-21): Jul 6 - Aug 6

Coaching Principles

• Easy runs should be EASY — 8:00-8:30/km, HR under 157. If easy runs are too fast, flag it prominently.
• The biggest gains come from aerobic base building, not hammering every run.
• Long runs are for time on feet, not pace. They should feel comfortable.
• Quality sessions are where pace improvement happens — but only 1 per week.
• Recovery weeks (every 4th week) are non-negotiable. Respect them.
• If a run was missed, don't try to "make it up" — just continue the plan.
• Monitor for signs of overtraining: elevated resting HR, persistent fatigue, declining performance.