Menu
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.
Install with Codex or Claude Copy this prompt, paste it into Codex, Claude, or another assistant, and let it review the skill page and install it for you.
Based on SOC occupation classification
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.