The first couple of months of 2025 weren’t my best as a runner. Between bad weather, some nagging respiratory issues, and just general life stuff, I found myself in a bit of a slump. And if you’ve ever been in a running slump, you know how frustrating it can be. You lose momentum, your motivation dips, and before you know it, lacing up your shoes feels like a chore. Whenever I find myself in this situation, I know that structure is the key to getting back on track. I do best when I have a goal and a solid plan to help me reach it. So, I decided to do something a little different this time—I turned to ChatGPT to help me develop a training plan. Here’s how it went.
Crafting the Right Prompt
One of the most important steps when using ChatGPT (or any AI tool) is knowing how to communicate what you need. The more specific you are, the better the results. There are tons of resources available on writing good prompts, but I like to break it down into four key components:
- Context – This is where you set the stage. I told ChatGPT that I’m an experienced runner but currently in a slump. I also framed it as my virtual running coach.
- Specific Information – I included details like my current fitness level, my recent struggles, and the goal I wanted to achieve.
- Intent – I made it clear that I wanted ChatGPT to create a structured training plan for me.
- Response Format – To get the best results, I specified how I wanted the training plan structured. For example, I wanted scheduled workouts on specific days, long runs on Sundays, and some interval workouts built in.
With that in mind, I wrote the following prompt and entered it into ChatGPT:
You are a professional running coach and I am your client. I am an experienced runner, but lately I have been in a slump and would like to increase my distance. Currently I can run a 5k at a 9:20/mile pace, but I am struggling to run longer distances. I am interested in running a 10K within the next 4 weeks. Develop a 4-week training plan to help me run a 10K. I am able to run on Tuesdays, Thursdays and Sundays. I tend to do long runs on Sundays. The plan should gradually increase intensity over the 4 weeks. I like my workouts to be a minimum of 30 minutes or 3 miles. Feel free to include interval workouts throughout the plan. Format the plan in a chart displaying the workout for each day of the week over 4 weeks.
The Output: My New ChatGPT Training Plan
After processing the prompt for several seconds, ChatGPT returned the following output:
4-Week 10K Training Plan
Week Tuesday (Speed/Intervals) Thursday (Steady/Tempo) Sunday (Long Run) Week 1 4 x 800m @ 9:00/mi pace with 400m recovery jog (Total: ~3.5 mi) 3.5 mi steady run @ 9:30-9:40/mi 5 mi long run @ 9:45-10:00/mi Week 2 6 x 400m @ 8:45/mi pace with 200m recovery jog (Total: ~3.5 mi) 4 mi tempo run: 1 mi warm-up, 2 mi @ 9:10/mi, 1 mi cool-down 5.5 mi long run @ 9:40-9:50/mi Week 3 5 x 800m @ 8:55/mi pace with 400m recovery jog (Total: ~4 mi) 4.5 mi steady run @ 9:20-9:30/mi 6 mi long run @ 9:35-9:45/mi Week 4 3 mi progression run: Start at 9:40/mi, finish at 9:00/mi 3 mi easy run @ 9:40-9:50/mi 10K race day! Target 9:20/mi pace Notes on the Plan:
- Tuesdays: Interval-based speed workouts to improve stamina and running economy.
- Thursdays: Steady runs, tempo runs, or progression runs to increase aerobic endurance.
- Sundays: Long runs increase weekly to improve endurance, with a slight cutback before race day.
- Pacing Adjustments: If you feel strong, you can slightly push the pace, but avoid overtraining.
This plan balances speed and endurance, ensuring you reach your 10K goal in 4 weeks. Let me know if you need any tweaks! 🚀
I have to say—I was really impressed with the response. The training plan ChatGPT generated was incredibly close to what I would have created for myself. It had a logical progression, incorporated rest days strategically, and included a mix of easy runs, long runs, and speed work. It even included some notes on the plan to explain its reasoning.
I made a few minor tweaks, but overall, it was spot on. Now, with the help of my Apple Watch, I can build each of these custom workouts ahead of time. I am almost three weeks in and I can confidently say that this plan is working. I’m running more consistently, feeling stronger, and most importantly, enjoying my runs again.
Looking Ahead: A Half Marathon on the Horizon
This experience has convinced me that AI can be a valuable tool for runners. While nothing replaces personal experience and listening to your body, using ChatGPT to create (and adjust) my training plan has been a game changer.
In fact, I’m now setting my sights on my next big challenge—running my first half marathon this year. I’m certain that AI will be an integral part of helping me build the plan to get there.
Have you ever used AI to help with your training? Let me know in the comments!