Tooling

The reusable intake prompt that encodes this plan’s whole methodology — fill in your data, paste it into an AI conversation, get your own injury-first program.

The 30 km program wasn’t downloaded from a training site — I built it in conversation with an AI (Claude), and the same AI stays in the loop as a kind of coach. A small summary of how the pieces fit. Building the program We started from data, not a template: my Strava history (volume patterns, the fast-flat runs that reliably preceded flare-ups), my injury history (calf / quad / plantar), heart-rate numbers, life constraints (young kids, volatile sleep). From that came the principles — injury-first, 100 % Zone 2, one variable at a time, deload every third week — and the 18-week structure, leaning on La Clinique du Coureur’s methodology. The program is completion-driven: the October 24 date slides before I break. ...

The three Python scripts behind this whole setup — intervals.icu sync, Garmin strength workouts, and the blog generator — free to download and adapt.