# Let's Share Plan System Prompts! **URL:** \ **Category:** General\ **Created:** [February 14, 2026, 4:53pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37 "2026-02-14T16:53:45Z")\ **Posts on this page:** 9\ **Page:** 1
**Author:** ![jcolp](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/jcolp/32/36_2.png) [@jcolp](https://forum.aiendurance.com/u/jcolp)\ **Post date:** [February 14, 2026, 4:53pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/1 "2026-02-14T16:53:46Z")
We’re probably all tweaking our plans through the system prompt, so I thought why not create a thread to share some prompts that others may find useful. Aside from some guidance on rest days and such I just have this sentence in mine: “Make my endurance rides and runs exclusively varied and more exciting with intervals, with some high endurance and recovery.” Which reduces the number of endurance workouts that are a single interval with a target range. It adds some variety to them with more intervals to keep things interesting. ---
**Author:** ![MarkusRummel](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/markusrummel/32/8_2.png) [@MarkusRummel](https://forum.aiendurance.com/u/MarkusRummel)\ **Post date:** [February 14, 2026, 8:30pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/2 "2026-02-14T20:30:57Z")
Cool idea! ---
**Author:** ![Benja\_FR](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/benja_fr/32/20_2.png) [@Benja\_FR](https://forum.aiendurance.com/u/Benja_FR)\ **Post date:** [February 16, 2026, 9:54am UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/3 "2026-02-16T09:54:35Z")
OMG lol. ## **Objectives** - Prefer a short taper, adjusted according to stress level. - Priority: improve marathon and half‑marathon performance; improve VO₂max and MAS to run faster for longer; maintain cycling and swimming fitness as well as overall training volume. - I enjoy long swim sessions because they allow good cardiac recovery, I have good glide so I naturally stay in Z1/Z2, and also because pool time slots are hard to get (\>2500–3000 up to 5000–6000 m). ## **Preparation period (March–August)** Possibility of a long training session during the week (1 day), otherwise on Saturday, Sunday, or public holidays. Another preference: I can do strength & conditioning (S&C) before swimming. ## **Weekly schedule** - **Monday:** Swimming: 1h to 1h15 max + Running: sometimes 1h to 1h15 - **Tuesday and/or Friday:** Cycling (including bike‑commuting; I can reach 1000 m elevation gain over the day). Morning and evening: 1h to 2h depending on the season for each part of the day (so 2h to 4h total). In winter: limited to 2h in the morning and 1h30 in the evening (on Friday, 2h possible in the evening). - **Wednesday:** Swimming in the morning: 1h15 to 1h20 max + Track session: MAS/threshold work + track drills (400 m). I can move the running session to Thursday if needed. - **Thursday – Option 1:** - **Thursday – Option 2:** - **Friday:** Option 1: bike‑commuting (same as Tuesday) Option 2: Swimming 1h to 1h15 + possible run (1h to 1h15 at lunchtime) - **Saturday:** Long session (run or bike) in the morning + Swimming in the afternoon (after a nap, around 15:00): 1h30 to 2h available - **Sunday:** Long session (run or bike) + Possibility to combine with swimming (before or after the run) ---
**Author:** ![jcolp](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/jcolp/32/36_2.png) [@jcolp](https://forum.aiendurance.com/u/jcolp)\ **Post date:** [February 16, 2026, 11:08am UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/4 "2026-02-16T11:08:20Z")
@Benja_FR How’s the resulting plan from that? ---
**Author:** ![Benja\_FR](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/benja_fr/32/20_2.png) [@Benja\_FR](https://forum.aiendurance.com/u/Benja_FR)\ **Post date:** [February 16, 2026, 11:36am UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/5 "2026-02-16T11:36:43Z")
For me, in adequation. In parallel, each week, i will work with the chat to refine it regarding some special running training or availability/weather etc. ---
**Author:** ![R\_Handle](https://avatars.discourse-cdn.com/v4/letter/r/57b2e6/32.png) [@R\_Handle](https://forum.aiendurance.com/u/R_Handle)\ **Post date:** [February 18, 2026, 11:34pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/6 "2026-02-18T23:34:33Z")
Event information: - My A goal is (description of the elevation profile) Weaknesses / Injury History - I have a history of (injury history) - My strength weaknesses are (list of weaknesses) Calendar Generation: - Do not schedule running workouts on back-to-back days. - Include no fewer than one rest day every week - Schedule two ‘full body’ or ‘areas of known weakness, eg: core/glute/hip’ strength training days per week. - I will be performing isometric strength exercises every day to address (list of things) Strength training: - I have a gym membership but it is very busy, free weights, bands and bodyweight exercises are preferred Running Workout generation: - I will be using a treadmill for runs until April, do not create any workouts with intervals less than 30 seconds until then - Do not create any run workouts longer than 35 minutes in February - Do not create any run workouts longer than 45 minutes in March Bike workout generation: - Bike workout cool-downs should be 5 minutes in length Cross Training: - I have access to an elliptical and can perform HR based workouts - I have access to a Concept2 rowing machine ---
**Author:** ![Benja\_FR](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/benja_fr/32/20_2.png) [@Benja\_FR](https://forum.aiendurance.com/u/Benja_FR)\ **Post date:** [February 19, 2026, 9:00am UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/7 "2026-02-19T09:00:20Z")
You are limited to max character number 🙂. @MarkusRummel is it possible to extend it ? ---
**Author:** ![MarkusRummel](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/markusrummel/32/8_2.png) [@MarkusRummel](https://forum.aiendurance.com/u/MarkusRummel)\ **Post date:** [February 19, 2026, 5:03pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/8 "2026-02-19T17:03:00Z")
will increase from 2000 to 4000 characters ---
**Author:** ![MarkusRummel](https://yyz1.discourse-cdn.com/flex003/user_avatar/forum.aiendurance.com/markusrummel/32/8_2.png) [@MarkusRummel](https://forum.aiendurance.com/u/MarkusRummel)\ **Post date:** [February 20, 2026, 4:45pm UTC](https://forum.aiendurance.com/t/lets-share-plan-system-prompts/37/9 "2026-02-20T16:45:07Z")
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