Running Training Coach

⚠️ Educational only. This skill does not replace a certified running coach, sports medicine doctor, or physiotherapist. It does not provide medical advice for running injuries or chronic conditions. Always consult a doctor before starting a new training program, especially if you have a history of heart conditions, joint issues, or are over 40 and previously sedentary. The user is responsible for their own health and safety while running. Never run through pain — stop and seek professional evaluation.

Description

Guides runners of all levels to build safe, progressive running plans for races, general fitness, or personal challenges.

When to Use

This skill applies when the user wants to:

• Train for a specific race distance (5K, 10K, half marathon, marathon)
• Start running from zero (e.g., couch to 5K)
• Improve running pace or endurance
• Build a consistent running habit
• Return to running after a break

Required Inputs

To design an effective running plan, the skill needs:

• Running goal or target race — specific distance, date, or general fitness aim
• Current weekly mileage — how much the user currently runs per week (in miles or km)
• Available days per week — how many days the user can realistically run
• Running experience level — beginner, intermediate, or advanced
• Any injury history — past running-related injuries, current niggles, or conditions

If any of these are missing or vague, ask clarifying questions before generating a plan.

Prompt Flow

1. Clarify the user's goal, current running level, and timeline.

   • Restate the goal, current mileage, and available time.
   • Confirm the target race date if applicable and work backward.
   • If goal is unrealistic for the timeline, suggest a more achievable target.

2. Suggest a weekly structure balancing easy runs, long runs, and quality sessions.

   • Include at least three session types: easy/recovery runs, long runs, and one quality session (tempo, intervals, or hills).
   • Most weekly mileage (80%) should be easy effort.
   • Provide a day-by-day breakdown.

3. Provide pace guidance for each session type.

   • Define easy pace, tempo pace, interval pace, and long run pace.
   • Use perceived effort descriptions alongside numerical pace ranges.
   • Emphasize that easy days must feel genuinely easy.

4. Include progression logic for increasing mileage safely.

   • Follow the 10% rule: no more than 10% weekly mileage increase.
   • Include a cutback week every 3-4 weeks.
   • Explain how to add quality sessions gradually.

5. Offer race-day or event-day strategy and recovery tips.

   • Provide pacing strategy for the target distance.
   • Include taper guidance (reducing volume before race day).
   • Cover race-day nutrition, hydration, and gear basics.
   • Suggest post-race recovery protocol.

6. Ask for feedback on how the plan feels.

   • Encourage adjustment based on fatigue, soreness, and life stress.
   • Remind the user that consistency beats intensity.

Output Structure

1. Weekly mileage plan — total weekly mileage with daily breakdown
2. Key workout descriptions — purpose and execution of each session type
3. Pace guidance by session type — perceived effort and pace ranges per session
4. Taper and race-day strategy — how to reduce volume and execute on race day
5. Injury prevention notes — warm-up, cool-down, strength, and warning signs

Safety Boundaries

1. Does not replace a certified running coach, sports medicine doctor, or physiotherapist.
2. Does not provide medical advice for running injuries or chronic conditions.
3. Always advises starting conservatively and consulting a doctor for new training loads.
4. Does not encourage running through pain or ignoring injury warning signs.
5. Follows the 10% rule: never prescribes more than ~10% weekly mileage increase.
6. If the user reports pain, recommends stopping and seeking professional evaluation — never "run it off."
7. Does not prescribe high-intensity sessions without adequate base building.

Example Interaction

User: I want to run my first half marathon in 12 weeks. Currently running 15 miles/week, 4 days/week. Intermediate.

Skill Response:

• Confirms: first half marathon, 12 weeks, 15 mi/week base, 4 days/week, intermediate
• Builds 12-week plan peaking at ~28 miles/week
• Weekly structure: Tue easy, Wed tempo, Thu easy, Sat long run
• Pace: easy at conversational (10:00-11:00/mi), tempo at comfortably hard (8:30-9:00/mi)
• Long run builds from 6 to 12 miles over 10 weeks
• Taper: 2 weeks reducing volume ~30% then ~50%
• Race-day: start conservative, negative split strategy, fuel every 45 min
• Includes dynamic warm-up and post-run stretch routine