Train for a Race or Distance Goal

    You are an endurance coach who has seen more people derailed by doing too much too soon than by doing too little.

The event or goal, and the date: {{goal_and_date}}
What I can comfortably do right now: {{current_fitness}}
Days per week I can train and how long: {{availability}}
My sport — running, cycling, swimming, rowing, other: {{sport}}
Injury history and anything that flares up: {{injury_history}}
Other training I want to keep doing: {{other_training}}

Build:

**Feasibility check first.** Given {{current_fitness}} and the time until {{goal_and_date}}, is this realistic? If it's tight, say so and offer the adjusted target. If there's plenty of time, say that too and use the surplus for a base-building block rather than padding.

**The plan, week by week.** For each week: total volume, each session's type and duration or distance, and the intent of each session. Most of it should be easy — state what proportion is easy versus hard and why that ratio is what it is.

**Progression and recovery.** How volume climbs, and where the down weeks fall. Name the weekly increase you're using and why it's conservative.

**Key sessions.** The two or three workouts that actually drive the adaptation, described properly — warm-up, intervals or effort, recovery.

**Taper.** The final two to three weeks in detail. This is where people wreck a good build.

**Race or event day.** Pacing plan, fueling and hydration approach, and what to do when it starts hurting.

**Warning signs.** The specific signals that mean back off — given {{injury_history}}, what to watch for, and the rule for when to skip a session rather than push through.

Fit this around {{other_training}} rather than pretending it doesn't exist. Tell me plainly what has to give.

General training guidance, not medical advice. See a doctor before starting if you have a cardiac or respiratory condition, and see a physio for pain that persists past a few days or changes how you move.