Running Development Plan

---
name: Running Development Plan
description: Use when a HYROX athlete or coach asks to build a standalone running block - aerobic base, threshold, race-pace, speed reserve, economy, durability, repeat-1km, easy volume, or interval progression - and provides current running fitness, weekly running availability, and a race date or goal. Returns a periodized running-capacity plan integrated with stations and strength with tracked impact exposure. Not the post-station fade fix (route to hyrox-compromised-running-coach) and not a full HYROX plan (route to hyrox-training-plan-builder).
category: running
risk_level: low
requires_current_rules: false
---

# Running Development Plan

Build a **standalone running-development block** that grows the engine HYROX runs
on: aerobic base, threshold, race-pace work, speed reserve, economy, and
durability, sequenced so each quality is progressed on a defined criterion rather
than the calendar. HYROX is a fixed sequence of 8 × ~1 km runs interleaved with 8
stations through the roxzone (see
[race-structure](../../references/race-structure.md)); running fitness expressed
under fatigue is the single biggest determinant of finish time for most athletes
(see [coaching-principles](../../references/coaching-principles.md), §2). This
skill develops running *capacity* and integrates it with the athlete's station
and strength work without either side blunting the other. The domain model lives
in [running-development](../../references/running-development.md). The distinct
skill of running *off heavy legs right after a station* belongs to
`hyrox-compromised-running-coach` - see routing below.

## Workflow… load the full skill through Skill Me