MONDAY · JULY 20

Good morning, Milan.

You are in week 1 of a four-week progression block. Nothing is auto-changed; you remain in control.

Current blockMarathon progressionWeek 1 of 4

Recent volume64 km / week6-week median · Garmin

Marathon best3:20:004:44/km · athlete confirmed

Evidence statusGood coverageGarmin + RPE · no score

RECOVERYToday

Rest + mobility

Protect Tuesday’s threshold session. Twenty minutes of easy mobility is optional; extra mileage is not needed.

Duration20 min

IntensityVery easy

PurposeAbsorb load

COACH WHY

Your last six weeks support more specificity, but not more density. The plan adds quality while keeping two low-cost days around it.

SHARED REVIEW

Milan · athlete18 min ago

The 24 km Sunday feels ambitious after last week's calf tightness. I can do it, but I would rather finish the week healthy.

Coach Elena7 min ago

Agree. Keep the stimulus, reduce the cost: 21 km total and only 6 km at marathon effort on Saturday. Reassess after Tuesday's threshold.

Add as athlete

AGENT PROPOSAL · REVISION 01Awaiting athlete

Saturday~~8 km @ MP~~→6 km @ MP

Sunday~~24 km~~→21 km

Why: athlete-reported calf tightness + coach agreement. Tuesday remains a checkpoint. No Garmin action is included.