Training Plan — Objectives & Progress
Last updated: 2026-04-29
Long-term objectives (12 months — by April 2027)
| # | Objective | Success criteria | Status |
|---|---|---|---|
| 1 | Resolve or substantially improve right knee pain | Knee pain ≤ 1/10 during moderate running load | Not started |
| 2 | Complete the London Marathon (Sunday 25 April 2027) | Cross the finish line | Not started |
| 3 | Manage diastasis recti safely through the build | No doming/coning at any load reached in training | Not started |
| 4 | Weight reduction as a side effect of training | Trending down — no specific target | Not started |
Gymnastics is not a separate objective — as the knee becomes more robust, gymnastics elements (floor conditioning, tumbling prep, bar/ring work, trampoline) are introduced progressively into sessions. No fixed timeline; readiness drives it.
Medium-term objectives (next 1–3 months — phase gates)
Phase transitions are gated on milestones, not the calendar.
Phase 1 → Phase 2 gate: Rehab to general fitness base
| Gate criterion | Status |
|---|---|
| Right knee pain ≤ 2/10 during bodyweight squat and step-up | Not yet assessed |
| Glute activation pattern symmetrical (or asymmetry identified and being addressed) | Not yet assessed |
| Diastasis status known and cleared exercises established | Not yet assessed |
| Physio sign-off on progression to general fitness loading | Pending — awaiting physio input |
| GP cleared for progressive cardiovascular training | Pending — not confirmed |
Phase 2 → Phase 3 gate: General base to run-specific training
(Not yet defined — set these once Phase 1 criteria are clearer)
| Gate criterion | Status |
|---|---|
| Sustained aerobic base (to be defined) | Not yet defined |
| Knee holds up under run-walk load | Not yet defined |
| Diastasis cleared for impact work | Not yet defined |
Short-term objectives (next 2–4 sessions)
| Priority | Objective | Done when |
|---|---|---|
| 1 | Complete movement screen baseline | Session 1 log filled in with knee and diastasis observations |
| 2 | Fill in all placeholder fields in CLAUDE.md |
No <!-- placeholder --> entries remain |
| 3 | Establish glute activation baseline | Can perform glute bridge and clamshell with no pain and note any asymmetry |
| 4 | Understand diastasis aggravators | Doming/coning mapped to specific movements |
| 5 | Get physio direction on exercises | Physio appointment completed and notes added to CLAUDE.md |
Where we are now
Current phase: Rehab / movement screen — pre-programming
Sessions completed: 0
Next session: Session 1 — Thursday 30 April 2026
Phase overview
| Phase | Focus | Entry gate | Exit gate |
|---|---|---|---|
| 1 — Rehab | Knee and diastasis rehab, glute chain, movement quality | Now | Phase 1→2 gate above |
| 2 — General base | Aerobic base, general strength, body composition | Phase 1 gate | Phase 2→3 gate above |
| 3 — Run-specific | Marathon-specific build | Phase 2 gate | Race day |