{
  "workout_name": "Coach: Base 5.3k",
  "focus": "Base Building Progression",
  "distance_km": 5.28,
  "duration_min": 44.0,
  "target_pace_str": "8:19 /km",
  "target_hr_range": "100-120 bpm",
  "notes": "Consistent execution! Gradual progression to 105% of your 30-run average (5.0km) to build aerobic capacity and cardiovascular fitness.\n\n### Weight Management Check\n- **Current Weight**: 82.1 kg (181.1 lbs)\n- **BMI**: 25.9 (Target Range: 18.5 - 22.0)\n- **Status**: Above lower-side target. Priority: Emphasize Zone 2 aerobic running and walk-run intervals to safely optimize fat oxidation and protect joints from impact. Target reduction: 12.4 kg (27.4 lbs).\n",
  "new_accumulated_debt_km": 0.0,
  "structured_segments": {
    "name": "Coach: Base 5.3k",
    "warmup_secs": 300,
    "cooldown_secs": 300,
    "run_secs": 2639,
    "target_hr_min": 100,
    "target_hr_max": 120,
    "target_pace_min": 8,
    "target_pace_sec": 19
  }
}