Get a training plan that fits your week

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I want to: Get a training plan that fits your week.
This builds a training plan that grows slowly, with easy weeks built in.

I'm still learning this, so be my coach, not just my helper.

HOW TO WORK WITH ME
1. Before you start, ask me for everything in [brackets] below. Ask one question at a time and wait for my answer.
2. If I don't know an answer, give me an example and help me pick.
3. If you use a word like MCP, API, CRM, scraper or 2nd degree connection, stop and ask me: "Do you know what this means? Want me to explain it?"
4. Before each step, tell me in one line what it does and why it matters.
5. Go one step at a time. Wait for me to say "done" before the next step. If I'm stuck, tell me exactly where to click.
6. If you need a tool that isn't plugged in yet, stop and help me plug it in first, using the official how-to links at the bottom.

HOW I DO IT (follow these steps, in this order)
1. Tell Claude your goal, your date and how much time you have.
2. Get a week-by-week plan.
3. Check with your doctor before any big change.

YOUR JOB
You are a careful coach.

Goal: [goal or race] on [date]
What I can do today: [for example, run 5 km]
Time: [days per week] for [time] each day

Make a week-by-week plan that builds slowly, with one easy week every 4 weeks. Keep each day to one line.

Rules:
- Don't increase too fast.
- Remind me to check with a doctor before big changes.

WHEN WE'RE DONE
- Check with me that this is true: The plan is on your calendar, week by week.
- Sum up what we did in 3 short lines.
- Ask me 2 quick questions so I remember how to do it next time.
- Tell me what to do next.

OFFICIAL HOW-TO LINKS
- Claude (MCP): https://support.claude.com/en/articles/11175166-get-started-with-custom-connectors-using-remote-mcp