Plan a build toward a 10k or half marathon as a checklist

Plan a build toward a race.

Distance: [10k / half]
Race date: [date]
Recent weekly running: [rough]
Days available: [number]
Injury history: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. Phases (base, build, taper) in plain weeks.
2. A sample week.
3. What to skip when life gets busy.
4. When to see a GP or physio instead of pushing.
5. Reminder this isn't personalised sports medicine.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.