# How to train for a first marathon

> A process map exported from forks.world (https://forks.world). Author: Brian. Source: https://forks.world/p/cmv21y62j000rif06zgyzvlq5
> It describes who does what, in what order, and with which technology. Read the plain-language sections first; the JSON at the end is the exact, complete data.

## Summary

- 10 steps across 1 layer
- Persona: Runner, Plan or coach, Your body

## Pain points

Where this process hurts, worst first:

- **Rest and see a doctor or physio** (How to train for a first marathon; critical): Running through pain turns small injuries into months off

## How to read this file

- A process is made of **layers**. The main layer is the top level; any step of kind `subprocess` opens a detail layer with its own lanes and steps.
- **Lanes** are either persona (people/roles) or technology (systems). Each step belongs to one lane; `using` lists tools a person uses for that step.
- Step kinds: `start`, `task`, `decision` (its arrows carry the answer as a label), `subprocess`, `end`.

## How to train for a first marathon

Lanes:
- Runner: person / role (id `runner`)
- Plan or coach: person / role (id `coach`)
- Your body: person / role (id `body`)

Steps, in the order they run:

1. **Pick a race 16 to 20 weeks away** [start; Runner; id `m1`]
   - then Build a plan: easy runs, one long run and rest days
2. **Build a plan: easy runs, one long run and rest days** [task; Plan or coach; id `m2`]
   - then Run most miles at an easy pace
3. **Run most miles at an easy pace** [task; Runner; id `m3`]
   - then Muscles, tendons and the heart adapt slowly
4. **Muscles, tendons and the heart adapt slowly** [task; Your body; id `m4`]
   - then Long run grows by a mile or two each week
5. **Long run grows by a mile or two each week** [task; Runner; id `m5`]
   - then Is anything sharp or painful?
6. **Is anything sharp or painful?** [decision; Your body; id `m6`]
   - if "Yes" go to Rest and see a doctor or physio; if "No" go to Taper: cut mileage for the last two weeks
7. **Rest and see a doctor or physio** [task; Runner; id `m7`] ⚠ PAIN POINT (critical): Running through pain turns small injuries into months off
   - then Run most miles at an easy pace
8. **Taper: cut mileage for the last two weeks** [task; Runner; id `m8`]
   - then Eat, sleep and rest before race day
9. **Eat, sleep and rest before race day** [subprocess; Runner; id `m9`], links to the published process "What happens in your body when you sleep" (https://forks.world/p/cmv21nmlt000cl206lsp3u9ka; full text at https://forks.world/api/public/cmv21nmlt000cl206lsp3u9ka/export)
   - then Start slow, fuel often and finish
10. **Start slow, fuel often and finish** [end; Runner; id `m10`]

```mermaid
flowchart LR
  subgraph l_runner["Runner"]
    n_m1(["Pick a race 16 to 20 weeks away"])
    n_m3["Run most miles at an easy pace"]
    n_m5["Long run grows by a mile or two each week"]
    n_m7["Rest and see a doctor or physio"]
    n_m8["Taper: cut mileage for the last two weeks"]
    n_m9[["Eat, sleep and rest before race day"]]
    n_m10(["Start slow, fuel often and finish"])
  end
  subgraph l_coach["Plan or coach"]
    n_m2["Build a plan: easy runs, one long run and rest days"]
  end
  subgraph l_body["Your body"]
    n_m4["Muscles, tendons and the heart adapt slowly"]
    n_m6{"Is anything sharp or painful?"}
  end
  n_m1 --> n_m2
  n_m2 --> n_m3
  n_m3 --> n_m4
  n_m4 --> n_m5
  n_m5 --> n_m6
  n_m6 -->|"Yes"| n_m7
  n_m6 -->|"No"| n_m8
  n_m7 --> n_m3
  n_m8 --> n_m9
  n_m9 --> n_m10
```

## Full data (JSON)

```json
{
  "title": "How to train for a first marathon",
  "maps": {
    "m_root": {
      "id": "m_root",
      "lanes": [
        {
          "id": "runner",
          "name": "Runner",
          "type": "person"
        },
        {
          "id": "coach",
          "name": "Plan or coach",
          "type": "person"
        },
        {
          "id": "body",
          "name": "Your body",
          "type": "person"
        }
      ],
      "steps": [
        {
          "id": "m1",
          "kind": "start",
          "lane": "runner",
          "next": [
            {
              "to": "m2"
            }
          ],
          "uses": [],
          "label": "Pick a race 16 to 20 weeks away"
        },
        {
          "id": "m2",
          "kind": "task",
          "lane": "coach",
          "next": [
            {
              "to": "m3"
            }
          ],
          "uses": [],
          "label": "Build a plan: easy runs, one long run and rest days"
        },
        {
          "id": "m3",
          "kind": "task",
          "lane": "runner",
          "next": [
            {
              "to": "m4"
            }
          ],
          "uses": [],
          "label": "Run most miles at an easy pace"
        },
        {
          "id": "m4",
          "kind": "task",
          "lane": "body",
          "next": [
            {
              "to": "m5"
            }
          ],
          "uses": [],
          "label": "Muscles, tendons and the heart adapt slowly"
        },
        {
          "id": "m5",
          "kind": "task",
          "lane": "runner",
          "next": [
            {
              "to": "m6"
            }
          ],
          "uses": [],
          "label": "Long run grows by a mile or two each week"
        },
        {
          "id": "m6",
          "kind": "decision",
          "lane": "body",
          "next": [
            {
              "to": "m7",
              "label": "Yes"
            },
            {
              "to": "m8",
              "label": "No"
            }
          ],
          "uses": [],
          "label": "Is anything sharp or painful?"
        },
        {
          "id": "m7",
          "kind": "task",
          "lane": "runner",
          "next": [
            {
              "to": "m3"
            }
          ],
          "pain": {
            "note": "Running through pain turns small injuries into months off",
            "level": 3
          },
          "uses": [],
          "label": "Rest and see a doctor or physio"
        },
        {
          "id": "m8",
          "kind": "task",
          "lane": "runner",
          "next": [
            {
              "to": "m9"
            }
          ],
          "uses": [],
          "label": "Taper: cut mileage for the last two weeks"
        },
        {
          "id": "m9",
          "kind": "subprocess",
          "lane": "runner",
          "link": {
            "id": "cmv21nmlt000cl206lsp3u9ka",
            "scope": "public",
            "title": "What happens in your body when you sleep"
          },
          "next": [
            {
              "to": "m10"
            }
          ],
          "uses": [],
          "label": "Eat, sleep and rest before race day"
        },
        {
          "id": "m10",
          "kind": "end",
          "lane": "runner",
          "next": [],
          "uses": [],
          "label": "Start slow, fuel often and finish"
        }
      ],
      "title": "How to train for a first marathon",
      "parent": null
    }
  }
}
```