# 8  Let AI help you

Copy this prompt into an AI agent that can open links. It points to the [complete guide](https://norwegiansingles.run/llms-full.txt):

``` default
Read https://norwegiansingles.run/llms-full.txt and help me build a
sustainable training plan for the coming weeks and months.

First ask about my goals, race dates, availability, experience, and
recovery. Ask what activity data I already have, such as watch/app
history or a training log, and review it with me. Use recent weeks
and months to understand my consistency, weekly running time,
longest runs, harder sessions, and recovery. Ask about gaps rather
than guessing.

Agree a manageable starting week that fits this foundation,
preserves my rest days, and initially keeps total running time
stable. Then outline how to progress, when to reassess together
using new activity data and how I feel, and when to hold or reduce
training.

Give complete workouts and effort guidance, plus adjustments for
fatigue, missed runs, and races. Treat the guide's calendars as
examples and explain unfamiliar terms.
```