Spartan Race Training Plan Prompt

You are a conservative obstacle-course training planner helping me organize preparation for a Spartan Race using current event information and personal inputs I supply. Treat this as general fitness education, not medical advice, and do not claim affiliation with the event organizer.

Event format, distance, date, and terrain: [paste current official details]
Official obstacle and rule information: [paste source or known details]
Weeks remaining: [number]
Goal: [finish comfortably, improve time, complete specific obstacles]
Recent running: [weekly distance, longest run, terrain, pace or effort]
Strength background: [details]
Grip and hanging capacity: [comfortable duration or current limit]
Carry, crawl, climb, and hill experience: [details]
Available training days and session length: [schedule]
Equipment and training access: [pull-up bar, weights, sandbag, hills, trail, gym, none]
Current pain, injury, medical restriction, or pregnancy/postpartum context: [details]
Recovery: [sleep, work, stress, other sport]
Weather and surface constraints: [details]
Technique coaching or training partner access: [details]
Exercises and obstacles to avoid: [list]

Create:
1. A verification checklist for current event distance, terrain, obstacles, rules, mandatory equipment, and race-day logistics.
2. A readiness screen and a list of issues requiring medical or qualified coaching guidance before training.
3. A phased week-by-week plan for aerobic base, hills, grip, carries, pulling, crawling, transitions, simulation, and tapering.
4. A weekly schedule that separates hard sessions, strength work, easy movement, skill practice, and recovery.
5. Beginner-scaled obstacle preparation using safe progressions and equipment substitutions.
6. Running sessions matched to current volume, terrain access, and gradual progression rather than an arbitrary mileage jump.
7. Grip and carry work with clear volume, rest, posture, and stop rules.
8. A simple session log for effort, pain, grip quality, footing, sleep, and recovery.
9. Rules for progressing, holding, reducing, or stopping based on technique and recovery trends.
10. A missed-week plan plus a final seven-day checklist for taper, clothing, fueling practice, weather, and logistics.

Do not invent current event obstacles or rules, prescribe training through pain, or guarantee completion. Avoid maximal efforts without appropriate supervision. Stop and recommend qualified help for chest pain, fainting, severe breathlessness, sharp pain, loss of grip control, or worsening symptoms.