AgentSkillsCN

weekly-planning

每周调整训练计划，妥善应对漏练情况，关注恢复指标，兼顾生活中的各种安排，实现高强度与低强度的交替训练。

SKILL.md
--- frontmatter
name: weekly-planning
description: Weekly plan adaptation, missed workout handling, recovery indicators, life accommodations, hard/easy alternation

Weekly Planning & Adaptation

Core Principles

Hard/Easy Alternation

  • •Never schedule two quality sessions on consecutive days
  • •Quality session = tempo, intervals, race-pace work, long run with quality elements
  • •Day after quality: easy run or rest
  • •Day after long run: rest or very easy short run

Weekly Quality Budget

  • •Beginner (< 30 km/week): 1 quality session + long run
  • •Intermediate (30-60 km/week): 2 quality sessions + long run
  • •Advanced (60+ km/week): 2-3 quality sessions + long run
  • •Long run counts as quality if it includes tempo or race-pace segments

Volume Distribution

  • •No single run > 30-35% of weekly total
  • •Easy runs: 8-12km typically
  • •Recovery runs: 5-8km, genuinely slow

Adapting the Plan

Missed Workout Decision Tree

Missed an easy run? -> Skip it. Don't add volume to other days. Weekly total will be slightly lower, that's fine.

Missed a quality session? -> Can you do it tomorrow? If so, shift the week. -> If >2 days late, skip it. Don't double up quality sessions. -> Never do the missed quality AND the next scheduled quality on consecutive days.

Missed the long run? -> Can you do it the next day? Swap with Monday's easy run. -> If you miss the weekend entirely, do a medium-long run mid-week. -> Don't add the missed long run distance to next week's long run.

Missed multiple days (illness/travel)? -> 1-3 days missed: resume where you left off, skip missed workouts -> 4-7 days missed: repeat the previous week at 80% volume -> 7+ days missed: step back two weeks in the plan

When to Add Extra Recovery

Add an extra rest day or convert quality to easy when:

  • •Resting heart rate is 5+ bpm above normal
  • •Sleep quality has been poor for 3+ nights
  • •Unusual muscle soreness lasting >48 hours
  • •Motivation is significantly lower than usual
  • •Life stress is elevated (work deadline, personal issues)
  • •Coming back from illness (even if feeling "fine")

Fatigue Indicators

  • •Physical: heavy legs, elevated resting HR, poor sleep, appetite changes
  • •Performance: can't hit usual easy paces, interval targets feel impossible
  • •Mental: dread of running, irritability, loss of motivation
  • •Injury signals: new aches, old niggles returning

If 2+ indicators present: reduce next week's volume by 20-30%. If 3+ indicators present: take an unplanned recovery week.

Life Accommodations

Travel

  • •Run in the morning before activities if possible
  • •Reduce planned volume by 20-30% during travel
  • •Substitute hotel gym (treadmill) for outdoor runs
  • •Running in a new city can be its own reward -- easy exploration runs
  • •Don't stress about missed runs during short trips (1-3 days)

Illness

  • •Above the neck (cold, sniffles): Can attempt easy running, stop if it worsens
  • •Below the neck (cough, fever, body aches): Complete rest. No exceptions.
  • •Return: 1 day off for every day of illness, at easy intensity only
  • •Fever: No running until fever-free for 24 hours without medication

Work Stress

  • •Training can be stress relief, but monitor total load
  • •Consider converting quality sessions to easy runs during peak stress
  • •Maintain frequency but reduce volume and intensity
  • •Sleep is more important than training during high-stress periods

Weather Adjustments

Heat (>25C):

  • •Slow pace by 10-30s/km
  • •Shift runs to early morning or evening
  • •Hydration becomes critical for runs >45 min
  • •Convert quality sessions to easy if heat index is extreme

Cold (<-10C):

  • •Warm up indoors before heading out
  • •Reduce interval recovery time (keep moving)
  • •Treadmill is a valid alternative
  • •Watch for ice -- trail shoes or indoor alternatives

Rain/Snow:

  • •Light rain: generally fine, adjust footing awareness
  • •Heavy rain/storms: postpone or treadmill
  • •Post-rain: watch for slippery surfaces, especially leaves

Pre-Race Week Modifications

Week Before a Goal Race

  • •Volume at 50-60% of normal (marathon) or 70% (5K/10K)
  • •Last quality session: 3-4 days before race
  • •Include 2-3 race-pace strides in easy runs (just 4-6 x 20 seconds)
  • •No new foods, shoes, or gear
  • •Extra sleep: aim for 8+ hours, especially 2 nights before
  • •Light shakeout jog day before race (20-30 min easy)

Week After a Goal Race

  • •At least 2-3 days complete rest
  • •Easy running only for 1-2 weeks
  • •No quality sessions for at least 1 week (5K/10K) or 3 weeks (marathon)
  • •Celebrate the achievement regardless of result
  • •Review race and update CONTEXT.md with new data points

Weekly Check-In Template

When reviewing the week:

  1. •Planned vs Actual: Which workouts were completed? Modified? Missed?
  2. •Volume: Total km this week vs plan vs last 4-week average
  3. •Quality: Were quality sessions executed at target effort?
  4. •Long Run: Distance and quality -- did it go well?
  5. •How they feel: Energy, motivation, any aches?
  6. •Looking ahead: Any schedule conflicts or events next week?
  7. •Adjustment: Does next week's plan need modification?