Marathon Coach

Fixed sample dated May 25, 2026, with activities through May 24: an athlete 16 weeks out from Chicago. Run a recommendation, then ask follow-ups about the plan and recovery evidence.

Sample data

Training guidance, not medical advice. Consult a professional for pain or injury.

Weekly volume

60.5

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.

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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.

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