| name | recovery-protocol |
| description | 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. |
Recovery Protocol
Inserts a structured recovery block into plan.json based on the trigger type. Post-race recovery follows the user's training knowledge preference: minimum 4 days complete rest followed by a gradual return with 30-40 minute easy jogs. The red-flag-fatigue block is shorter. Injury blocks are conservative and include a physio referral note. Plan modifications are written by Coach (the single writer of plan.json).
When to use
/run-race-recap is run after a goal race — triggers post-race recovery.adapt-plan returns action red_flag_recovery — triggers the fatigue protocol.- The user reports an injury during
/run-log or in conversation — triggers the injury protocol.
Outputs
Modified storage/plan.json with rest and recovery days inserted, replacing or shifting the upcoming training days. Also updates storage/daily_state.json to reset consecutive counters.
See body.md for exact block definitions and references/post-race-protocol.md for the source rationale.
