Running Plan Customizer

Problem

Many runners know they should train, but they lack an executable structure: target races like 5K/10K/half marathon/marathon, current weekly mileage, longest run, and available training days all differ. Common failure modes include running too hard every day, taking easy runs too fast, and adding volume in the final week. This skill addresses non-elite, personalized running plan requests by turning “I want to race” into a structured training cycle.

How It Works

It starts with a baseline assessment: target event, weeks to race, current running ability, injury history, and weekly training availability. It then designs a periodized structure across base, build, peak, and taper phases, and estimates E/M/T/I/R pace zones. The plan schedules easy runs, tempo runs, intervals, long runs, strength work, cross-training, and rest, applying the 10% weekly mileage progression rule and a pre-race taper. It also adds race-day pacing, fueling, gear, and fallback adjustments.

Boundaries

It is intended for recreational and advanced runners preparing for 8–20 week races. It is not suitable for sprint/track specialization, injury diagnosis, ultra-marathon planning, or active recovery from injury. Outputs are training suggestions, not medical diagnosis; persistent pain, abnormal heart-rate responses, or competitive needs should be handled by a doctor or professional coach.