First 10K Plan

What the Organization asks for before its AI team starts work.

The event

Lisbon Marathon 10K, 20 December 2026. My first organised race.

Current fitness

I can run 25 minutes without stopping. Doing that about twice a week since July.

Available days

Tuesday and Thursday evenings, Sunday mornings. Wednesday is football and it stays.

Goal

To finish having run all of it. Time does not matter.

Known interruptions

Two weeks in Portugal from 9 November. I will have shoes with me.

Injuries

None currently. Tight calves if I go too fast.

What has not worked before

Downloaded plans with five sessions a week. I quit both by week three.

Equipment

Running shoes and a watch. No gym, no track.

Attached by the buyer.

• Last 8 weeks of runs exported from my watch (GPX and CSV)
• The event page with the route profile (PDF)

1. Athlete provides event, date, recent training volume, available days, equipment and schedule limitations.
2. Load agent establishes a conservative baseline.
3. Plan engine creates progression, recovery weeks and event-specific sessions.
4. Adaptive rules define how missed sessions are handled without simply doubling workload.
5. Users with pain, injury or medical concerns are directed to qualified professionals rather than receiving treatment guidance.

• Current training baseline
• Event demands
• Weekly training volume
• Day-by-day sessions
• Intensity guidance in plain language
• Recovery and deload weeks
• Missed-session rules
• Taper and event-week plan