PACE/01 — v1.4.0

A lightweight, mobile-first PWA for interval-based beginner running training.

Product goal

Answer one question clearly: What do I need to do today, and how am I progressing?

Operating model: plan base + user data + safety rules → confirm next session (see PRODUCT.md).

v1 features

• Light, minimal UI optimized for iPhone.
• Interval workout engine with warm-up, work, recovery and cool-down blocks.
• Timestamp-based timer with catch-up after backgrounding.
• Audio cues, spoken Spanish instructions and 5-second countdown.
• Per-session treadmill speed guidance and estimated distance (speeds editable mid-session without reset).
• Pause, skip, previous block, +30 second and reset controls.
• Best-effort Screen Wake Lock support.
• Local session history (localStorage): distance, time, continuous minutes, RPE, pain and notes.
• Home metrics derived from stored sessions.
• JSON export of history + settings.
• Seeded first-week data based on the current training conversation.
• 2K vs 5K decision criteria and race countdown to 2026-11-01.
• PWA manifest (PNG + SVG icons) + service worker for install/offline shell.

Current planned workout

Week 2 · Session 1:

• Warm-up 5:00 @ 5.0 km/h
• Run 2:00 @ 7.5 km/h
• Walk 2:00 @ 5.0 km/h
• Repeat run/walk x7
• Cool-down 5:00 @ 4.5 km/h

Technical notes

• Static frontend: HTML/CSS/vanilla JS. No framework dependency for v1.
• Data persists only on the current browser/device using localStorage.
• No backend or authentication yet.
• Paths are relative so the app can be served from / or /pacelab-v1/.
• The app does not claim to replace medical advice or a coach.
• iOS/PWA limitation: interval alerts cannot be guaranteed if iOS suspends the PWA while the screen is locked. The workout view therefore includes audio/voice cues and best-effort Screen Wake Lock.

Suggested v2

• Vercel Postgres/Blob or Supabase for account sync.
• OAuth with Strava and automatic workout import.
• Workout plan editor with versioned schema.
• Adaptive progression engine based on RPE, pain, continuous run time and completion rate.
• Race predictor using actual continuous-run data.
• CSV export.
• Native iOS companion if fully reliable background interval alerts and HealthKit are required.

Run locally

Serve the folder with any static server, e.g.:

cd pacelab-v1
python3 -m http.server 4173

Then open http://localhost:4173.