【中文说明】用于制定或审核从五公里到马拉松的跑步训练计划，检查周跑量增幅、长跑占比、强度安排、恢复周及赛前减量。使用时提供比赛目标、训练周期、当前跑量和已有计划，让AI解释负荷风险并提出更稳妥的逐周调整建议。 Builds and reviews 5K to marathon running plans: a tested script checks weekly volume jumps, long run share and progression, hard and back-to-back days, rest and cutback weeks, peak timing, and taper, then the skill explains the risks in plain language and proposes a safer week-by-week plan.
