{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_marathon_base",
    "name": "Marathon Base \u2014 Week 1",
    "description": "First week of an 18-week marathon plan: easy runs, intervals, long run.",
    "type": "workout",
    "visibility": "template",
    "metadata": {
      "tags": [
        "running",
        "marathon",
        "endurance"
      ],
      "difficulty": "intermediate",
      "estimated_duration_days": 7,
      "language": "en"
    },
    "goals": [
      {
        "id": "goal_marathon",
        "type": "primary",
        "category": "endurance",
        "name": "Complete marathon distance"
      }
    ],
    "phases": [
      {
        "id": "phase_base",
        "name": "Base",
        "order": 1,
        "duration": {
          "value": 1,
          "unit": "weeks"
        },
        "weeks": [
          {
            "id": "wk_1",
            "name": "Base W1",
            "order": 1,
            "days": [
              {
                "id": "d_easy_1",
                "day_of_week": 1,
                "name": "Easy Run",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "activities": [
                      {
                        "id": "run_easy",
                        "type": "cardio",
                        "name": "Easy run",
                        "modality": "running",
                        "prescription": {
                          "type": "continuous",
                          "duration": {
                            "value": 40,
                            "unit": "minutes"
                          },
                          "intensity": {
                            "type": "heart_rate_zone",
                            "target": {
                              "zone": 2
                            }
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_intervals",
                "day_of_week": 3,
                "name": "Intervals",
                "type": "training",
                "blocks": [
                  {
                    "id": "warmup",
                    "type": "warmup",
                    "order": 1,
                    "activities": [
                      {
                        "id": "wu_jog",
                        "type": "cardio",
                        "name": "Easy jog",
                        "modality": "running",
                        "prescription": {
                          "type": "continuous",
                          "duration": {
                            "value": 10,
                            "unit": "minutes"
                          },
                          "intensity": {
                            "type": "rpe",
                            "target": {
                              "value": 4
                            }
                          }
                        }
                      }
                    ]
                  },
                  {
                    "id": "main",
                    "type": "main",
                    "order": 2,
                    "activities": [
                      {
                        "id": "run_intervals",
                        "type": "cardio",
                        "name": "6 \u00d7 800m",
                        "modality": "running",
                        "prescription": {
                          "type": "intervals",
                          "intensity": {
                            "type": "pace",
                            "target": {
                              "pace_per_km": "4:00"
                            }
                          },
                          "intervals": {
                            "work": {
                              "duration": 200
                            },
                            "rest": {
                              "duration": 120
                            },
                            "repeat": 6
                          }
                        }
                      }
                    ]
                  },
                  {
                    "id": "cooldown",
                    "type": "cooldown",
                    "order": 3,
                    "activities": [
                      {
                        "id": "cd_jog",
                        "type": "cardio",
                        "name": "Cooldown jog",
                        "modality": "running",
                        "prescription": {
                          "type": "continuous",
                          "duration": {
                            "value": 10,
                            "unit": "minutes"
                          },
                          "intensity": {
                            "type": "rpe",
                            "target": {
                              "value": 3
                            }
                          }
                        }
                      }
                    ]
                  }
                ]
              },
              {
                "id": "d_rest_1",
                "day_of_week": 5,
                "name": "Rest",
                "type": "rest"
              },
              {
                "id": "d_long",
                "day_of_week": 7,
                "name": "Long Run",
                "type": "training",
                "blocks": [
                  {
                    "id": "main",
                    "type": "main",
                    "order": 1,
                    "activities": [
                      {
                        "id": "run_long",
                        "type": "cardio",
                        "name": "Long easy run",
                        "modality": "running",
                        "prescription": {
                          "type": "continuous",
                          "duration": {
                            "value": 90,
                            "unit": "minutes"
                          },
                          "intensity": {
                            "type": "heart_rate_zone",
                            "target": {
                              "zone": 2
                            }
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}