id: run.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