Marathon Coach
Sample athlete 16 weeks out from Chicago. These are the same charts the real dashboard renders, fed by the sample block; click to see today's recommendation narrated against this load, then ask the coach follow-ups.
Training guidance, not medical advice. Consult a professional for pain or injury.
Weekly volume
60.5
km
this week
target 60 km
Distance per week across the 16-week build. The dip every fourth week is a deliberate cutback.
Training calendar
Each square is a day, shaded by distance. The final two weeks (with the calf flag) are the block the coach reads.
less
more
Athlete
Demo Marathoner · Chicago Marathon · 16 wk out
Weekly target
60 km
Current avg
61.2 km
Max HR
188
Easy pace
5:25/km
Injury history
calf strain (8 mo ago)
Today’s recovery · 2026-05-25
Resting HR
54 bpm
Sleep
7.1 h
Readiness
62 / 100
Soreness
6 / 10
Pain flag
right calf
Calf strain history flaring; manageable but not at 100%.
Last 7 days
| Date | Workout | km | min | HR | Notes |
|---|---|---|---|---|---|
| 05-18 | Easy | 6.5 | 39 | 141 | Calf still mildly sore on first km. |
| 05-19 | Intervals | 10.0 | 49 | 172 | Cut last interval; calf grumbled. |
| 05-20 | Easy | 8.0 | 49 | 143 | |
| 05-21 | Tempo | 12.0 | 58 | 167 | |
| 05-22 | Rest | — | — | — | |
| 05-23 | Easy | 8.0 | 48 | 142 | |
| 05-24 | Long | 16.0 | 94 | 150 | Calf held up. Pulled back from planned 24 km. |