endurance-coach 0.1.1 → 1.0.0

package/templates/run/CLAUDE.md

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+<claude-mem-context>
+# Recent Activity
+
+<!-- This section is auto-generated by claude-mem. Edit content outside the tags. -->
+
+_No recent activity_
+</claude-mem-context>

package/templates/run/easy.yaml

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+id: easy
+name: Easy Run
+sport: run
+type: endurance
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 30
+    min: 15
+    max: 90
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Easy Run
+      duration: "${duration}min"
+      pace: "${paces.easy}"
+      intensity: Zone 2
+
+humanReadable: |
+  EASY RUN - ${duration} minutes
+
+  Run at a comfortable, conversational pace.
+  Pace: ${paces.easy}
+
+  Keep heart rate in Zone 2. You should be able to
+  hold a conversation throughout.
+
+estimatedDuration: "${duration}"
+targetZone: Z2
+rpe: "4-5"
+notes: Foundation aerobic work

package/templates/run/fartlek.yaml

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+id: fartlek
+name: Fartlek
+sport: run
+type: intervals
+category: speed
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 40
+    min: 25
+    max: 60
+    description: Total duration in minutes
+
+humanReadable: |
+  FARTLEK - ${duration} minutes
+
+  "Speed play" - unstructured intervals based on feel.
+
+  WARM-UP: 10 min easy @ ${paces.easy}
+
+  MAIN SET (~${duration - 20} min):
+  Alternate between fast bursts (30s-3min) and
+  easy recovery jogs. Use landmarks, music, or
+  feel to dictate when to push and when to recover.
+
+  Suggested structure:
+  - 6-10 fast efforts of varying lengths
+  - Recovery should be at least equal to effort time
+  - Fast efforts range from 5K to mile pace
+
+  COOL-DOWN: 10 min easy
+
+  This is meant to be fun! Don't overthink it.
+
+estimatedDuration: "${duration}"
+targetZone: Z2-Z5
+rpe: "5-8"
+notes: Develops speed and race awareness without rigid structure

package/templates/run/hills.yaml

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+id: hills
+name: Hill Repeats
+sport: run
+type: hills
+category: hills
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 6
+    min: 4
+    max: 12
+    description: Number of hill repeats
+
+humanReadable: |
+  HILL REPEATS
+
+  WARM-UP: 10 min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${reps} × hill repeats (60-90 seconds uphill)
+  - Run uphill at hard effort (RPE 8)
+  - Jog/walk back down for recovery
+  - Focus on driving knees and pumping arms
+  - Stay tall, don't lean too far forward
+
+  Find a hill with moderate grade (4-8%).
+  Each rep should feel challenging but sustainable.
+
+  COOL-DOWN: 10 min easy on flat terrain
+
+estimatedDuration: "${10 + (reps * 4) + 10}"
+targetZone: Z4-Z5
+rpe: "7-8"
+notes: Builds leg strength, power, and running economy

package/templates/run/intervals.1k.yaml

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+id: intervals.1k
+name: 1K Repeats
+sport: run
+type: intervals
+category: threshold
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 4
+    min: 3
+    max: 8
+    description: Number of 1K repeats
+  recovery:
+    type: duration
+    default: "2min"
+    description: Recovery jog duration between repeats
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: 10min
+      pace: "${paces.easy}"
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: 1K repeat
+        distance: 1000m
+        pace: "${paces.r1k}"
+        intensity: Zone 4
+      recovery:
+        type: recovery
+        name: Recovery jog
+        duration: "${recovery}"
+        intensity: Zone 1-2
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: 10min
+      pace: "${paces.easy}"
+
+humanReadable: |
+  1K REPEATS
+
+  WARM-UP: 10 min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${reps} × 1K @ ${paces.r1k}
+  ${recovery} easy jog recovery between each
+
+  Target effort: 5K-10K race pace
+  Stay controlled - the goal is consistency.
+
+  COOL-DOWN: 10 min easy
+
+estimatedDuration: "${10 + (reps * 6) + 10}"
+targetZone: Z4
+rpe: "7-8"
+notes: Develops threshold and race-specific fitness

package/templates/run/intervals.400.yaml

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+id: intervals.400
+name: 400m Repeats
+sport: run
+type: intervals
+category: speed
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 6
+    min: 4
+    max: 16
+    description: Number of 400m repeats
+  recovery:
+    type: duration
+    default: "90s"
+    description: Recovery jog duration between repeats
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: 10min
+      pace: "${paces.easy}"
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: 400m repeat
+        distance: 400m
+        pace: "${paces.r400}"
+        intensity: Zone 5
+      recovery:
+        type: recovery
+        name: Recovery jog
+        duration: "${recovery}"
+        intensity: Zone 1-2
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: 10min
+      pace: "${paces.easy}"
+
+humanReadable: |
+  400m REPEATS
+
+  WARM-UP: 10 min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${reps} × 400m @ ${paces.r400}
+  ${recovery} easy jog recovery between each
+
+  Run each 400m at a consistent effort.
+  Focus on quick turnover and relaxed form.
+
+  COOL-DOWN: 10 min easy
+
+estimatedDuration: "${10 + (reps * 3) + 10}"
+targetZone: Z5
+rpe: "8-9"
+notes: Develops speed and VO2max

package/templates/run/intervals.800.yaml

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+id: intervals.800
+name: 800m Repeats
+sport: run
+type: intervals
+category: speed
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 5
+    min: 3
+    max: 10
+    description: Number of 800m repeats
+  recovery:
+    type: duration
+    default: "2min"
+    description: Recovery jog duration between repeats
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: 10min
+      pace: "${paces.easy}"
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: 800m repeat
+        distance: 800m
+        pace: "${paces.r800}"
+        intensity: Zone 4-5
+      recovery:
+        type: recovery
+        name: Recovery jog
+        duration: "${recovery}"
+        intensity: Zone 1-2
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: 10min
+      pace: "${paces.easy}"
+
+humanReadable: |
+  800m REPEATS
+
+  WARM-UP: 10 min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${reps} × 800m @ ${paces.r800}
+  ${recovery} easy jog recovery between each
+
+  These should feel "comfortably hard" - faster than
+  tempo but not all-out. Stay relaxed and efficient.
+
+  COOL-DOWN: 10 min easy
+
+estimatedDuration: "${10 + (reps * 5) + 10}"
+targetZone: Z4-Z5
+rpe: "7-8"
+notes: Develops VO2max and race-pace endurance

package/templates/run/intervals.mile.yaml

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+id: intervals.mile
+name: Mile Repeats
+sport: run
+type: intervals
+category: threshold
+
+params:
+  reps:
+    type: int
+    required: true
+    default: 3
+    min: 2
+    max: 6
+    description: Number of mile repeats
+  recovery:
+    type: duration
+    default: "3min"
+    description: Recovery jog duration between repeats
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: 15min
+      pace: "${paces.easy}"
+  main:
+    - type: intervals
+      repeats: "${reps}"
+      work:
+        type: work
+        name: Mile repeat
+        distance: 1609m
+        pace: "${paces.rMile}"
+        intensity: Zone 4
+      recovery:
+        type: recovery
+        name: Recovery jog
+        duration: "${recovery}"
+        intensity: Zone 1-2
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: 10min
+      pace: "${paces.easy}"
+
+humanReadable: |
+  MILE REPEATS
+
+  WARM-UP: 15 min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${reps} × 1 mile @ ${paces.rMile}
+  ${recovery} easy jog recovery between each
+
+  Target effort: 10K-half marathon race pace
+  These are challenging - pace yourself to finish
+  the last rep as fast as the first.
+
+  COOL-DOWN: 10 min easy
+
+estimatedDuration: "${15 + (reps * 10) + 10}"
+targetZone: Z4
+rpe: "7-8"
+notes: Builds race-pace endurance and mental toughness

package/templates/run/long.yaml

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+id: long
+name: Long Run
+sport: run
+type: long
+category: endurance
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 90
+    min: 45
+    max: 240
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Long Run
+      duration: "${duration}min"
+      pace: "${paces.long}"
+      intensity: Zone 2
+
+humanReadable: |
+  LONG RUN - ${duration} minutes
+
+  Steady, comfortable pace throughout.
+  Pace: ${paces.long}
+
+  Stay in Zone 2. Practice your race nutrition
+  if running over 90 minutes.
+
+  Focus on:
+  - Consistent effort
+  - Good form even when tired
+  - Hydration and fueling
+
+estimatedDuration: "${duration}"
+targetZone: Z2
+rpe: "5-6"
+notes: Build aerobic endurance and mental toughness

package/templates/run/progression.yaml

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+id: progression
+name: Progression Run
+sport: run
+type: tempo
+category: tempo
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 45
+    min: 30
+    max: 90
+    description: Total duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Easy start
+      duration: "${duration * 0.4}min"
+      pace: "${paces.easy}"
+      intensity: Zone 2
+    - type: work
+      name: Moderate middle
+      duration: "${duration * 0.3}min"
+      pace: "${paces.tempo}"
+      intensity: Zone 3
+    - type: work
+      name: Fast finish
+      duration: "${duration * 0.3}min"
+      pace: "${paces.threshold}"
+      intensity: Zone 4
+
+humanReadable: |
+  PROGRESSION RUN - ${duration} minutes
+
+  Start easy, finish fast. Negative split the run.
+
+  Phase 1 (~40%): Easy pace @ ${paces.easy}
+  Phase 2 (~30%): Tempo pace @ ${paces.tempo}
+  Phase 3 (~30%): Threshold pace @ ${paces.threshold}
+
+  Let the pace come naturally. Don't force
+  the progression - finish feeling strong.
+
+estimatedDuration: "${duration}"
+targetZone: Z2-Z4
+rpe: "5-8"
+notes: Develops ability to run fast when tired

package/templates/run/race.5k.yaml

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+id: race.5k
+name: 5K Race
+sport: race
+type: race
+category: race
+
+humanReadable: |
+  5K RACE DAY
+
+  PRE-RACE:
+  - Light meal 2-3 hours before
+  - Arrive early for registration/warm-up
+  - 10-15 min easy jog + dynamic stretches
+  - 3-4 strides to prime the legs
+
+  RACE STRATEGY:
+  - First mile: Start controlled, find your rhythm
+  - Mile 2: Settle into goal pace
+  - Final 1.1 miles: Push harder, empty the tank
+
+  Target pace: ${paces.threshold} or faster
+
+  POST-RACE:
+  - 10 min easy cool-down jog
+  - Hydrate and refuel
+  - Celebrate!
+
+  Key reminders:
+  - Don't go out too fast in the first 800m
+  - Stay mentally engaged through the middle
+  - Dig deep in the final kilometer
+
+estimatedDuration: 30
+targetZone: Z4-Z5
+rpe: "9-10"
+notes: 5K race day - give it everything!

package/templates/run/recovery.yaml

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+id: recovery
+name: Recovery Run
+sport: run
+type: recovery
+category: recovery
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 20
+    min: 15
+    max: 40
+    description: Duration in minutes
+
+structure:
+  main:
+    - type: work
+      name: Recovery Jog
+      duration: "${duration}min"
+      pace: "${paces.easy}"
+      intensity: Zone 1-2
+
+humanReadable: |
+  RECOVERY RUN - ${duration} minutes
+
+  Very easy pace, slower than your normal easy runs.
+  Pace: Slower than ${paces.easy}
+
+  This is active recovery. If in doubt, go slower.
+  Walk breaks are fine if needed.
+
+estimatedDuration: "${duration}"
+targetZone: Z1-Z2
+rpe: "2-3"
+notes: Active recovery, promotes blood flow

package/templates/run/rest.yaml

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+id: rest
+name: Rest Day
+sport: rest
+type: rest
+category: rest
+
+humanReadable: |
+  REST DAY
+
+  Take the day off. Focus on recovery, sleep, and nutrition.
+  Light stretching or foam rolling optional.
+
+estimatedDuration: 0
+targetZone: "-"
+rpe: "1"
+notes: Complete rest from structured training

package/templates/run/strides.yaml

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+id: strides
+name: Easy Run + Strides
+sport: run
+type: endurance
+category: speed
+
+params:
+  duration:
+    type: int
+    required: true
+    default: 30
+    min: 20
+    max: 60
+    description: Duration of easy run in minutes
+  strides:
+    type: int
+    default: 6
+    min: 4
+    max: 10
+    description: Number of strides
+
+structure:
+  main:
+    - type: work
+      name: Easy Run
+      duration: "${duration}min"
+      pace: "${paces.easy}"
+      intensity: Zone 2
+
+humanReadable: |
+  EASY RUN + STRIDES - ${duration} minutes
+
+  MAIN RUN:
+  ${duration} min easy @ ${paces.easy}
+
+  STRIDES (after the run):
+  ${strides} × 20-30 second accelerations
+  - Start easy, build to ~90% effort
+  - Focus on quick, light feet
+  - Full recovery walk (60-90s) between each
+  - Should feel smooth, not strained
+
+  Strides maintain leg speed without adding fatigue.
+  Keep them relaxed and controlled.
+
+estimatedDuration: "${duration + 10}"
+targetZone: Z2
+rpe: "4-5 (run), 6-7 (strides)"
+notes: Maintains speed and running economy during easy weeks

package/templates/run/tempo.yaml

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+id: tempo
+name: Tempo Run
+sport: run
+type: tempo
+category: tempo
+
+params:
+  tempo_mins:
+    type: int
+    required: true
+    default: 20
+    min: 10
+    max: 45
+    description: Duration of tempo section in minutes
+  warmup_mins:
+    type: int
+    default: 10
+    description: Warmup duration in minutes
+  cooldown_mins:
+    type: int
+    default: 10
+    description: Cooldown duration in minutes
+
+structure:
+  warmup:
+    - type: warmup
+      name: Easy warmup
+      duration: "${warmup_mins}min"
+      pace: "${paces.easy}"
+  main:
+    - type: work
+      name: Tempo
+      duration: "${tempo_mins}min"
+      pace: "${paces.tempo}"
+      intensity: Zone 3-4
+  cooldown:
+    - type: cooldown
+      name: Easy cooldown
+      duration: "${cooldown_mins}min"
+      pace: "${paces.easy}"
+
+humanReadable: |
+  TEMPO RUN
+
+  WARM-UP: ${warmup_mins} min easy @ ${paces.easy}
+
+  MAIN SET:
+  ${tempo_mins} min @ tempo pace (${paces.tempo})
+  "Comfortably hard" - you can speak in short phrases
+
+  COOL-DOWN: ${cooldown_mins} min easy
+
+estimatedDuration: "${warmup_mins + tempo_mins + cooldown_mins}"
+targetZone: Z3-Z4
+rpe: "6-7"
+notes: Builds lactate threshold and race-pace feel