Train for a first half marathon on a day-by-day plan built by ChatGPT
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- by Everyday Ai + Autonomy (@EverydayAi10)
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Evidence: Described by posterThe person describes what happened in words, without screenshots or video.
Outcome
With no coach and a few 5Ks and 10Ks behind them, the runner behind Everyday Ai + Autonomy gave ChatGPT their weekly mileage, usual distance, pace and the days they could run. It built a day-by-day, week-by-week plan with tempo runs and long runs. The runner printed it, read it through, wrote every run on a calendar and ticked each off, then ran a first Berkeley Half Marathon on that plan. About a year later they ran Berkeley again and set a personal record.
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Prompt Recreated prompt
The source didn't share its exact prompt, so we wrote this from what it describes.
Before you start, ask me 1–3 short questions about anything important that's missing below. Keep them quick. Then do the task, checking in with me at the key points. Goal: Build a training plan for a race that fits my current running and the days I can train. What I can give you (ask for whatever's missing): - The race, its date and distance: [RACE] - My weekly mileage, usual run length and pace: [CURRENT FITNESS] - Days I can run and any days I can't: [SCHEDULE] This is a training plan, not medical advice. If I mention pain, injury or a health condition, tell me to check with a doctor or physio before continuing. Rules: - Build up gradually from where I am now; don't jump weekly mileage sharply. - Lay it out day by day and week by week, with easy, tempo and long runs labelled. - Include rest days and a taper before race day. - Explain each type of run in one line. - Check facts that can change (prices, opening hours, dates, availability, rules) against the official source, and tell me anything you couldn't verify. Output: A printable week-by-week table and a short note on how to adjust if I miss a run. You'll know it worked when: I can follow the plan to race day and finish the race.
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Before you start, ask me 1–3 short questions about anything important that's missing below. Keep them quick. Then do the task, checking in with me at the key points. Goal: Build a training plan for a race that fits my current running and the days I can train. What I can give you (ask for whatever's missing): - The race, its date and distance: [RACE] - My weekly mileage, usual run length and pace: [CURRENT FITNESS] - Days I can run and any days I can't: [SCHEDULE] This is a training plan, not medical advice. If I mention pain, injury or a health condition, tell me to check with a doctor or physio before continuing. Rules: - Build up gradually from where I am now; don't jump weekly mileage sharply. - Lay it out day by day and week by week, with easy, tempo and long runs labelled. - Include rest days and a taper before race day. - Explain each type of run in one line. - Check facts that can change (prices, opening hours, dates, availability, rules) against the official source, and tell me anything you couldn't verify. Output: A printable week-by-week table and a short note on how to adjust if I miss a run. You'll know it worked when: I can follow the plan to race day and finish the race.
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Optional stronger version
Our rewrite with extra checks. The poster didn't test it.
Before you start, ask me 1–3 short questions about anything important that's missing below. Keep them quick. Then do the task, checking in with me at the key points. Goal: Build a training plan for a race that fits my current running and the days I can train. What I can give you (ask for whatever's missing): - The race, its date and distance: [RACE] - My weekly mileage, usual run length and pace: [CURRENT FITNESS] - Days I can run and any days I can't: [SCHEDULE] This is a training plan, not medical advice. If I mention pain, injury or a health condition, tell me to check with a doctor or physio before continuing. Rules: - Build up gradually from where I am now; don't jump weekly mileage sharply. - Lay it out day by day and week by week, with easy, tempo and long runs labelled. - Include rest days and a taper before race day. - Explain each type of run in one line. - Check facts that can change (prices, opening hours, dates, availability, rules) against the official source, and tell me anything you couldn't verify. - Add a simple rule for what to do if I feel run down or miss a week. Output: A printable week-by-week table and a short note on how to adjust if I miss a run. You'll know it worked when: I can follow the plan to race day and finish the race. Before you finish: re-read my goal and constraints, check your answer against each one, and list anything you assumed or couldn't confirm.
Source
https://x.com/EverydayAi10/status/2108191794773082194
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