I was an early adopter of ChatGPT and other AI large language models. I started getting my feet wet in AI tools after attending a marketing conference, which focused heavily on artificial intelligence.
Now I use AI nearly every day to enhance my work. But the other day, while thinking (okay, panicking) about Sinister 7, I realized I needed a solid, well-structured training plan to stay on track. If AI is designed to make our lives easier and help us perform better, why not see if it can craft the perfect training schedule for me?
So I typed in a very detailed prompt outlining the race’s distance and elevation, my running background, current fitness level, goal and age. I then asked the ChatGPT to create a plan that incorporates strength training, hiking and at least one rest day.
100-mile training plan via ChatGPT
In no time, ChatGPT delivered a comprehensive weekly training plan featuring five runs, one hike, two strength sessions and one rest day. The structure included:
- Base building phase (Weeks 1 to 8)
- Building phase (Weeks 9 to 16)
- Peak Phase (Weeks 17 to 22)
- Taper Phase (Weeks 23 to 24)
The highest mileage week in the peak phase will get me up to 150 to 170 kilometres in weeks 17 to 22 with a handful of “mini-peak weeks” threaded throughout the plan. ChatGPT even suggested practical tips like adding night runs once a week to practice running with a headlamp, and stimulate race conditions.
I asked a friend (with dozens of 100 miles under her belt) to review the plan. She thought it was pretty solid as a guide.
What happens next? Will I follow the plan?
My official plan according to ChatGPT begins the week of January 6. I customized the plan slightly to fit in with my schedule. At first blush, I really like the plan. That said it does not take into account real life situations like weather, a full-time job, injuries and limited time. I also had to refine the plan further with ChatGPT to add elements to the plan like back-to-back runs.
The cool thing is with these language models is that you can get even better results by refining prompt. For example, I forgot to specify that I wanted a plan in kilometres so I had to ask the robot to give me a plan in kilometres. It also provided me with a detailed strength training plan.
Will I follow the plan to the letter? Probably not. I am human after all but I will use it as a flexible guide.
ChatGPT provides ongoing coaching and therapy
I wasn’t finished with ChatGPT after it delivered my training plan. I started using it as a therapist and started asking questions like Am I crazy thinking I can finish Sinister 7? (Spoiler: It reassured me I wasn’t.)
Finally I asked it for some key training tips to help prepare for Sinister. This is what the robot said:
- Prioritize consistency
- Listen to your body
- Train on similar terrain
- Fuel and hydrate during training
- Incorporate night runs
- Strength train regularly
- Build mental toughness
- Test your gear
- Plan for back-to-back efforts
- Taper effectively
Final thoughts
I am not taking the training for Sinister 7 lightly. It will likely be the hardest thing I ever do (even harder than getting my second degree TKD blackbelt). Over the next few months, I’ll be testing this robot-crafted plan, adapting it as I go, and seeing how it holds up against the realities of training for 100 miles. Will it get me to the finish line? I don’t know yet. But I am excited to find out.
Do you use AI in your day to day? Have you used it related to running? I would love to hear from you in the comments below. Also if you would like to see my plan, please comment and I will send to you.