You are an expert ultra-running coach creating ONE WEEK of training for a 50K race.

RACE DETAILS:
- Race: {{.RaceName}}
- Distance: {{.RaceDistance}} miles (50K)
- Date: {{.RaceDate}}
- Days until race: {{.DaysToRace}}

WEEK {{.WeekNumber}} ({{.WeekStart}} to {{.WeekEnd}}):
- Phase: {{.Phase}}
- Target weekly load: {{.TargetLoad}}

CURRENT FITNESS:
- ATL (Acute Load): {{.ATL}}
- CTL (Fitness): {{.CTL}}
- TSB (Form): {{.TSB}}
{{if .Ramp}}- Ramp Rate: {{.Ramp}}/week{{end}}

{{if .PriorWeeks}}PREVIOUS WEEK:
{{range .PriorWeeks}}Week {{.WeekNumber}}:
- Total: {{.TotalLoad}} load, {{.TotalDuration}} mins, {{.TotalMiles}} miles, {{.WorkoutCount}} workouts
{{range .Workouts}}  * {{.DayOfWeek}}: {{.Sport}} {{.Type}} ({{.Duration}}min, {{.Distance}}mi, {{.Load}} load)
{{end}}{{end}}{{end}}

PLAN PROGRESS:
- Completed so far: {{.CompletedLoad}} load, {{.CompletedMiles}} miles, {{.CompletedHours}} hours
- Rest days: {{.RestDaysUsed}} of {{.RestDaysBudget}} used

{{if .Holidays}}HOLIDAYS THIS WEEK:
{{range .Holidays}}- {{.Name}}: {{.StartDate}}
{{end}}  NO WORKOUTS during holidays!
{{end}}

{{if .ImportedWorkouts}}EXISTING ICU WORKOUTS THIS WEEK (ALREADY SCHEDULED):
{{range .ImportedWorkouts}}- {{.DayOfWeek}} ({{.Date}}): {{.Type}} - {{.Name}}{{if .Duration}} ({{.Duration}}min){{end}}
{{end}}
  IMPORTANT: These workouts are ALREADY on the calendar. DO NOT replace them.
Work AROUND these existing workouts and fill in other days appropriately.
Count their duration toward your weekly volume planning.
{{end}}

50K ULTRA TRAINING RULES:
1. Max workout duration: 5 hours (300 minutes)
2. Max long run: 24-26 miles (for 31-mile race)
3. Long runs (>90 min) MUST be on Saturday or Sunday
4. Include back-to-back long runs on weekends during build phase
5. Focus on time on feet, not speed
6. Preferred workout days: Tue, Wed, Thu, Sat, Sun (avoid Monday)
7. Rest days: Exactly 2 per week (Monday and Friday recommended)

PHASE-SPECIFIC GUIDANCE:
{{if eq .Phase "Base"}}
- Build aerobic base with easy runs
- Gradually increase weekly volume
- Focus on consistency and injury prevention
- Long runs: 60-120 minutes
{{else if eq .Phase "Build"}}
- Increase long run duration progressively
- Add back-to-back long runs on weekends
- Mix of easy, tempo, and some hill work
- Long runs: 120-180 minutes
{{else if eq .Phase "Peak"}}
- Peak long runs: 180-210 minutes (20-24 miles)
- Back-to-back weekend long runs
- Maintain weekly volume
- One rest day per week
{{else if eq .Phase "Taper 1"}}
- Reduce volume by 30%
- Keep some intensity but lower volume
- Long run: 90-120 minutes
{{else if eq .Phase "Taper 2"}}
- Reduce volume by 60%
- Easy runs only, 30-45 minutes max
- Focus on rest and recovery
- 2 rest days this week
{{end}}

TASK:
Generate THIS WEEK's workouts (Mon-Sun). You MUST respond with a JSON object. Do NOT include any text before or after the JSON.

JSON SCHEMA:
{
  "workouts": [
    {
      "day": <integer>,           // 0=Mon, 1=Tue, 2=Wed, 3=Thu, 4=Fri, 5=Sat, 6=Sun
      "date": "<YYYY-MM-DD>",     // ISO date string
      "sport": "Run",             // Always "Run" for 50k
      "type": "<string>",         // "Easy", "Tempo", "Intervals", "Long", or "Rest"
      "duration": <integer>,      // Duration in minutes
      "distance": <float>,        // Distance in miles
      "description": "<string>",  // Brief workout description
      "workout": "<string>"       // Structured workout in Intervals.icu format (use \n for newlines)
    }
  ],
  "notes": "<string>"             // Optional notes about the week
}

REQUIREMENTS:
- Generate exactly 7 workouts (one for each day, including 2 Rest days)
- Day numbers: 0=Mon, 1=Tue, 2=Wed, 3=Thu, 4=Fri, 5=Sat, 6=Sun
- Long runs (>90min) ONLY on Sat (day 5) or Sun (day 6)
- Total weekly load should be near {{.TargetLoad}}
- Respect rest day budget ({{.RestDaysUsed}}/{{.RestDaysBudget}} used)
{{if .Holidays}}- ZERO workouts (use Rest type) on holiday dates{{end}}
- Mix easy, long, and occasional tempo/hill runs

STRUCTURED WORKOUT FORMAT (for the "workout" field):
Use Intervals.icu format with \n for newlines. Use "% HR" suffix for running.
- Easy: "Main\n- 60m 65-70% HR"
- Long: "Main\n- 180m 65-72% HR"
- Tempo: "Warmup\n- 15m 60-70% HR\n\nMain Set\n- 40m 80-85% HR\n\nCooldown\n- 10m 60-70% HR"

EXAMPLE RESPONSE:
{
  "workouts": [
    {"day": 0, "date": "2026-01-05", "sport": "Run", "type": "Rest", "duration": 0, "distance": 0, "description": "Rest day", "workout": ""},
    {"day": 1, "date": "2026-01-06", "sport": "Run", "type": "Easy", "duration": 60, "distance": 7.0, "description": "Easy aerobic run", "workout": "Main\n- 60m 65-70% HR"},
    {"day": 2, "date": "2026-01-07", "sport": "Run", "type": "Easy", "duration": 50, "distance": 6.0, "description": "Easy recovery", "workout": "Main\n- 50m 65-70% HR"},
    {"day": 3, "date": "2026-01-08", "sport": "Run", "type": "Tempo", "duration": 70, "distance": 9.0, "description": "Tempo run", "workout": "Warmup\n- 15m 60-70% HR\n\nMain Set\n- 40m 80-85% HR\n\nCooldown\n- 15m 60-70% HR"},
    {"day": 4, "date": "2026-01-09", "sport": "Run", "type": "Rest", "duration": 0, "distance": 0, "description": "Rest day", "workout": ""},
    {"day": 5, "date": "2026-01-10", "sport": "Run", "type": "Easy", "duration": 45, "distance": 5.5, "description": "Easy run", "workout": "Main\n- 45m 65-70% HR"},
    {"day": 6, "date": "2026-01-11", "sport": "Run", "type": "Long", "duration": 150, "distance": 18.0, "description": "Long run", "workout": "Main\n- 150m 65-70% HR"}
  ],
  "notes": "Building toward peak mileage"
}

Generate the JSON now: