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Harness the power of AI to create a personalized run training plan that will help you achieve your goals.
1. Set a SMART goal.
Specific
Measurable
Achievable
Relevant
Time bound
Example: I will complete the Yonkers Marathon on September 15th, 2024.
Specific: I know what, what, when, and where.
Super measurable, we’ll know it happened when I cross the finish line.
Achievable: I’ve done two marathons before. With training, I can do one again.
Relevant: Meaningful to me because I’m excited for the opportunity to train for the challenge of a hilly course and because it’s local to me and I like the idea of connecting with the community in this way.
Time Bound: There’s a specific date.
2. Ask AI to create a training plan for you.
Go to https://chatgpt.com/
Click on “Explore GPTs” and search for the “Fitness, Workout & Diet - PhD Coach”. Some people are hesitant to use AI but this is the best way to get customized PhD level expert advice, for free, within minutes.
Type your goal into the chat box. You’ll also want to give the AI more information about you. The more personalized and detailed information you provide it, the better the plan will be. Include any injuries or concerns it should be mindful of. Tell it about your current fitness activities, your experience-level, your preferences.
Chatting with GPT is like having a conversation with a real life coach. If it creates a plan that you don’t like, you can tell it what you don’t like and ask it to revise the plan.
For example, when I first asked the GPT to make a plan for me, I just typed in my goal and told it my age, weight, and my past marathon times. I also asked for pre- and post-run snack suggestions. However, my goal isn’t time-based, so that wasn’t necessary. The plan it created from that prompt was trying to get me to do yoga, cycling, and swimming. I’m sorry, but it’s a hard NO for me on all of those. Also, the snack suggestions were a little vague, if I’m being honest. I decided I would work on the snacks later, separately when I had a clearer idea of what I wanted, as I can be a picky eater.
I tried a couple more modified prompts, each time learning more about what I should tell GPT, and the plans got increasingly better. Finally, I told it exactly what I wanted:
“Create a training plan for a 44 year old female runner to complete a hilly marathon on September 15, 2024. Her current mileage is about 13 miles a week. She prefers for her long runs to be on Sundays. She does barre3 for strength training on Monday, Tuesday, Wednesday, and Thursday mornings. She does not want to do any additional cross training or strength training. She has time to run or do barre3 twice a day.”
And, you know what, the plan was PERFECTION. You know you’ve got a great plan when you read it and instead of feeling anxious, you feel somewhat challenged and very excited.
Reach out to me if you'd like to see my plan.
Communicating with ChatGPT was a reminder that if you don’t ask for exactly what you want, you are setting yourself up to get whatever someone else thinks is good enough for you. They can’t read your mind or know your heart.
3. Review and adjust.
AI can make mistakes so look over the plan closely. Some of the dates on my plan were off. It’s also a good idea to consult with your real life physician and/or physical therapist before starting the plan if you are new to running, have health concerns, or are recovering from injury.
4. Schedule the activities.
The next part is moving the training plan onto a place where you can put it into action. I copied it into a Google document where I can look at the whole thing at once and click on the weeks. I then also scheduled each activity on my calendar at the specific ideal time that I’d like to do it. Obviously, things pop up in 10 weeks, but at least I will have it on my schedule and am able to move it around, as opposed to forgetting about it.
5. Get at it!
Are you more motivated to run if someone who cares will check in to make sure you've done what you planned? Let me be that person! Here's how it works: Share your training plan with me. I will check in with you to provide daily accountability and encouragement. Reach out to me if you're interested.
