القائمة
Generates a complete macrocycle (base/build/peak/taper) from a runner's goal, target race date, available training days, and current VDOT. Writes plan.json. Use during /run-init and /run-replan.
التثبيت باستخدام Codex أو Claude انسخ هذا Prompt والصقه في Codex أو Claude أو مساعد آخر ليراجع صفحة Skill ويثبّتها لك.
استنادا إلى تصنيف SOC المهني
Applies 1/2/3-strike adjustment rules to plan.json based on a single workout's analysis dict. Mutates plan only when thresholds fire. Called after every workout log.
Renders today's workout card from plan.json and daily_state.json as a Markdown block. Use for every /run-today invocation. No writes — pure read-and-render.
Conversationally captures a completed workout (duration, distance, RPE, HR, splits, notes) and writes it to workouts.json. Triggers analyze-workout and adapt-plan downstream. Use for /run-log.
Inserts a post-race or injury-flag recovery block into plan.json: 4 days rest + 3 easy jog days (post-race), or 3 rest + 1 recovery (red-flag-fatigue), or 7 rest days (injury). Use after /run-race-recap or when adapt-plan returns red_flag_recovery.
Web-search-backed Q&A for novel coaching questions outside the plan's standard logic: heat acclimation, recovery from illness, pacing strategies for unique courses. Use for /run-research and when the Coach cannot answer from training data alone.
Aggregates the past 7 days of completed workouts: total mileage, quality session adherence, fatigue indicators (RPE creep, HR drift). Decides hold/advance/recovery for the next week. Use for /run-week.
| name | build-training-plan |
| description | Generates a complete macrocycle (base/build/peak/taper) from a runner's goal, target race date, available training days, and current VDOT. Writes plan.json. Use during /run-init and /run-replan. |
Constructs a full periodized training macrocycle from the user's race goal, target date, current VDOT, and lifestyle constraints. Produces a week-by-week plan with daily workout prescriptions drawn from data/workout-templates.json, enforcing the 3-up-1-down volume progression and polarized methodology. The final 2-3 taper weeks are shaped by the taper-protocol skill.
/run-init and all profile fields are populated in storage/users.json./run-replan (race date change, injury recovery, or schedule reset).adapt-plan makes paces stale enough to warrant regenerating the remainder of the plan.A fully populated storage/plan.json with phases, weekly prescriptions, and day-level workout cards. The file is written atomically and then validated by the plan-integrity-check hook.
See body.md for full instructions and scripts/macrocycle.py for the date-math and phase-split logic.