{
  "$schema": "https://wpl.dev/schemas/wpl/v1.schema.json",
  "version": "1.6.0",
  "plan": {
    "id": "plan_marathon_base",
    "name": "Marathon Base — 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 × 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 }
                          }
                        }
                      }
                    ]
                  }
                ]
              }
            ]
          }
        ]
      }
    ]
  }
}