Weekly Planning - Personal Extensions (Running Training Example)

This skill extends planning-base with running training-specific context.

Note: This is an EXAMPLE showing how to adapt the planning framework for couch-to-5K training. Replace with your own domain terminology.

Personal Configuration

Timezone

TZ='America/New_York' date '+%A, %B %d, %Y - %I:%M %p %Z'

# Show week being planned
for day in 17 18 19 20 21 22 23; do
  TZ='America/New_York' date -d "2025-11-$day" '+%A, November %d, 2025'
done

Training-Specific Constraints

Constraint Types to Identify

When asking about constraints (Section 2.5), use training-specific language:

Training plan structure:

• Required rest days: Non-negotiable recovery (plan says rest, you rest)
• Long run day: Usually weekend, different energy requirements
• Specific workouts: Speed work, tempo runs, easy runs (different demands)
• Cross-training: Scheduled alternative activities (cycling, swimming, strength)

Schedule conflicts:

• Race day: If race this week, everything builds toward that
• Travel: Can you run while traveling? Hotel gym? Safe running routes?
• Work commitments: Early meetings prevent morning runs? Late nights affect recovery?
• Weather: Extreme heat/cold/storms may require indoor alternatives or schedule changes

Physical constraints:

• Injury/pain status: Any niggles that limit training?
• Fatigue level: Still recovering from last week? Fresh and ready?
• Soreness: Still sore from hard workout? Need extra recovery?
• Life stress: High stress week may need lighter training load

Example Constraint Questions

• "What does the training plan call for this week? (Required rest days, long run day, specific workouts?)"
• "Any races, travel, or schedule conflicts that affect when you can run?"
• "How's your body feeling? Any injuries, persistent soreness, or fatigue carrying over from last week?"
• "What's your stress/sleep situation? Should we adjust training load accordingly?"

Success Levels - Training Context

Level 0: Foundation (Context-Dependent)

In base building:

• Showed up for scheduled runs
• Maintained consistency (didn't skip rest days OR run days)
• Stayed injury-free
• Listened to body (rested if needed, ran if felt good)

In build phase:

• Completed key workouts (long run, quality sessions)
• Maintained easy day discipline (didn't run hard on easy days)
• Managed fatigue (no injuries, appropriate recovery)
• Progressing through plan safely

During taper:

• Followed taper plan (resisted urge to do extra)
• Maintained fitness without fatigue
• Stayed healthy (no injuries or illness)
• Mentally prepared for race

Comeback/recovery from injury:

• Followed return-to-running plan
• Pain-free running (or managed within limits)
• Didn't rush progression
• Built back sustainably

Key principle: Level 0 definition shifts with training phase. What counts as "foundation" in base building is different from build phase.

Calibrating Other Levels

Level 1-3 calibration:

• Relative to current training phase (from retro assessment)
• Account for schedule constraints
• Realistic given injury status/fatigue level
• Progressive but sustainable

Example calibration (Base Building, Week 4):

• Level 0: Completed 3 run days (per plan), stayed injury-free
• Level 1: Completed all 3 runs, increased continuous running time as planned
• Level 2: Completed all runs, felt strong, good recovery, ready for week 5
• Level 3: All runs + extra strength work + great energy + progressing ahead of plan

Example calibration (Build Phase, Week 8):

• Level 0: Hit key workouts (long run + one quality session), managed fatigue
• Level 1: Completed full training week as prescribed, appropriate effort levels
• Level 2: All runs + pace targets met + good recovery + no injuries
• Level 3: Great week + PR in workout + felt strong + confidence building

Example calibration (Taper Week):

• Level 0: Followed taper plan, stayed healthy, no injuries
• Level 1: Taper executed well, feeling fresh, legs bouncing back
• Level 2: Perfect taper, race-ready, mentally prepared, logistics sorted
• Level 3: Optimal taper + confidence high + ready for PR attempt

Priority Setting - Training Context

Constraint-Aware Priority Examples

Given training plan constraint:

• "Plan calls for long run Sunday → make that Priority 1, schedule weekend accordingly"
• "Rest day Tuesday → plan other life tasks then, don't try to cram running in"
• "Speed workout Wednesday → ensure good sleep Tues night, lighter schedule Wed"

Given race day constraint:

• "Race Saturday → taper through week, logistics prep, mental readiness"
• "5K Sunday → easy runs early week, rest Fri-Sat, race-day planning"

Given injury/fatigue constraint:

• "Knee still sore → modify training plan, prioritize PT exercises, skip speed work"
• "Tired from last week's hard block → lighter week, focus on recovery, easy miles only"
• "Achilles niggle → cross-training instead of running, evaluate before progressing"

Given schedule constraint:

• "Travel Mon-Wed → plan rest days then, stack runs Thurs-Sun"
• "Early meetings this week → evening runs instead of morning, adjust accordingly"
• "Hot weather predicted → morning runs only, hydration emphasis, adjust pace"

Priority Reordering Based on Training

Training-first ordering:

1. Injury prevention/recovery (PT, rest days, listen to body)
2. Key workouts per training plan (long run, quality sessions)
3. Easy runs and cross-training (fill in around #1-2)

Strategic planning ordering:

1. Non-negotiable: Required rest days (recovery is training too!)
2. High priority: Long run or key quality workout
3. Medium priority: Easy runs, cross-training
4. Stretch: Extra strength work, mobility, optional activities

Experiment Selection - Training Context

Types of Experiments

Pacing experiments:

• Try running by effort instead of pace (heart rate zones)
• Test negative split strategy (start slower, finish faster)
• Experiment with run/walk ratios (more walk = sustainable?)
• Try conversational pace for all easy runs (talking test)

Fueling experiments:

• Pre-run meal timing (1 hour before? 2 hours? Fasted?)
• During-run fuel for long runs (gels, chews, real food, timing)
• Post-run recovery nutrition (protein timing, hydration)
• Race day fueling plan (test in training, never try new on race day)

Training plan experiments:

• Add extra rest day if recovery struggling
• Substitute cross-training for easy run day
• Adjust long run pace (slower = more sustainable?)
• Modify speed workout (fewer reps, longer recovery)

Recovery experiments:

• Post-run routine changes (stretching, foam rolling, ice bath)
• Sleep optimization (earlier bedtime, sleep tracking)
• Active recovery strategies (easy bike, swimming, yoga)
• Strength work integration (when, how much, which exercises)

Form experiments:

• Cadence adjustments (run tracker analysis, metronome training)
• Foot strike changes (midfoot vs heel, gradual transition)
• Running posture improvements (lean from ankles, relaxed shoulders)
• Breathing patterns (rhythmic breathing, nasal breathing on easy runs)

Gear experiments:

• New running shoes (rotate in gradually)
• Clothing for different weather (moisture-wicking, layers)
• Running watch/tracker features (HR zones, pace guidance)
• Accessories (hydration vest for long runs, headphones, etc.)

Experiment Safety

Staging experiments:

• One variable at a time (if testing new shoes, don't also try new pace)
• Test on easy runs first (not long runs or hard workouts)
• Have fallback plan (carry phone, know bail-out routes)
• Monitor carefully (pain? Unusual fatigue? Stop if concerning)

Deferring experiments:

• Race week → stick with known-good strategies
• Injury present → focus on recovery, not progression
• High life stress → maintain routine, don't add variables
• Already pushing volume/intensity → consolidate gains before testing

Integration Notes

This personal skill provides running/fitness training domain context.

The base skill provides:

• Complete planning process structure
• Constraint identification framework
• Conversation patterns
• Priority setting methods
• Success level structure
• Core principles

Together they create a complete running training-focused weekly planning system.

Adapt this example: Replace running terminology with YOUR domain (learning, business, creative work, etc.)