Health & sport · A4 portrait · v0.2.0
Running Training Plan
Printable week-by-week running training schedule on one A4: weekly sessions Mon–Sun, phases, volume totals, pace zones and coach notes. Use for marathon, half-marathon, 10K or 5K training blocks.
Paste the prompt into Claude (or any agent that can fetch URLs) with your content — you get back a finished, self-contained HTML file. Manifest ↗
Live preview — the example content ships with the template and is replaced by your content.
What an agent may change — and what content you should have ready. Everything outside these slots is fixed by design.
Slots
| Slot | Type | Req. | Example |
|---|---|---|---|
doc-title |
text | yes | Sub-4:00 Marathon Plan — 10 weeks |
plan-title |
text | yes | Sub-4:00 Marathon — 10-Week Plan |
athlete |
text | yes | Bram V. |
athlete-level |
text | no | Intermediate · 5 sessions/week |
goal-race |
text | yes | Amsterdam Marathon |
race-date |
date | yes | 18 Oct 2026 |
goal-time |
text | yes | 3:55:00 |
weekly-peak |
text | yes | 58 km/wk |
paces |
html | no | <dl><dt>Easy</dt><dd>5:55 – 6:20 /km</dd></dl> |
notes |
html | no | <p>Week 6 is a recovery week.</p> |
plan-footer |
text | no | Prepared 13 Aug 2026 · adjust for life, not the other way around |
Repeat: week (3–24×)
One table row per training week, in chronological order.
| Slot | Type | Req. | Example |
|---|---|---|---|
week-number |
number | yes | 1 |
week-phase |
text | yes | Base |
week-mon |
text | yes | Rest |
week-tue |
text | yes | 8 km easy |
week-wed |
text | yes | 6×400 @5K, 90" jog |
week-thu |
text | yes | Rest |
week-fri |
text | yes | 8 km easy + strides |
week-sat |
text | yes | 5 km parkrun |
week-sun |
text | yes | Long 18 km easy |
week-total |
text | yes | 43 km |
Optional blocks
pace-zones— Pace-zone legend panel. Keep only if the user provides or wants target paces.coach-notes— Free-form notes panel (recovery guidance, fuelling, strength work).
The authoritative fill instructions from manifest.json — the only place a template may instruct an agent (why).
Fill one 'week' row per training week in chronological order (min 3, max 24; remove the data-example rows — they are preview content only). Keep day entries telegraphic and under ~28 characters ('10 km easy', '3×2k @threshold', 'Rest') so rows stay one line. Compute week-total yourself as the sum of that week's distances, in the user's unit (km or mi — use one unit consistently everywhere, including weekly-peak). week-phase is one word (Base/Build/Recovery/Peak/Taper/Race). Dates like '18 Oct 2026'. Include a taper and mark the race in the final week's day cell in bold via <strong>RACE — 42.2 km</strong>. Keep the pace-zones block only if paces are known or derivable from the goal time (else remove that data-optional block); same for coach-notes. Up to ~14 week rows fit on one A4 page; beyond that the table flows to a second page cleanly. Sanity-check the plan: weekly volume should build gradually (~10%/week), include a recovery week roughly every 4th week, and taper before the race. If the user's request implies an unsafe ramp, flag it to them rather than printing it silently.
Published versions are immutable: /t/running-plan@{version}/ never changes once live. /t/running-plan/ always points at the latest.