ChatGPT prompts for running plans from beginner to 10K

Turn my own words into easy-day labels I can use without a watch pace. How easy running feels to me: [HOW EASY FEELS]. How too-hard feels: [HOW TOO HARD FEELS]. Output a two-column card: Green light phrases (stay) and Red light phrases (slow to walk). Use only phrases I wrote or close paraphrases. If either bracket is empty, write [VERIFY] in that column and leave it blank. Do not invent a min/km, a heart-rate zone or a cadence target. A made-up easy pace would teach me to chase a number I cannot hold.

Design one repeat session from work I have already done. Repeats I have finished before: [PAST REPEATS]. Rest I used: [REST I USED]. Track or path: [VENUE]. Output a session sheet with columns Repeat number, Distance or time I already used, Rest I already used, Feel cue in my words. Do not add a faster split than anything in [PAST REPEATS]. If I did not give a rest, write [VERIFY] in Rest rather than inventing a jog time. Inventing a 5K race pace I never ran would turn this into a time trial.

Write a continuous effort session from feel, not from a clock pace. Feel words I want in the middle: [FEEL WORDS]. Minutes I can give: [CONTINUOUS MINUTES]. Warm-up and cool-down minutes I already chose: [WARM COOL MINUTES]. Output three blocks labelled Warm, Continuous, Cool, each with minutes that add up to the totals I gave. Put my feel words in the Continuous block. If [CONTINUOUS MINUTES] is blank, write [VERIFY] and do not invent a duration. Never add a pace, a lactate claim or a race prediction. A fabricated tempo pace is not a plan.

Add strides to the end of an easy run I already planned. Easy run minutes: [EASY MINUTES]. Number of strides I want: [STRIDE COUNT]. How I describe a stride: [STRIDE FEEL]. Output a coda: easy run, walk 60 seconds, then each stride as a line with feel only. If I did not give [STRIDE COUNT], write [VERIFY] and cap the list at four. Do not invent a stride distance, a 20 second claim or a sprint. Guessing I can fly 100 metres after an easy run would pick a fight with my calves.

Build a hill session on a hill I can actually find. Hill I use: [HILL DESCRIPTION]. How long the climb takes me today: [CLIMB TIME I MEASURED]. Repeats I want: [REPEAT COUNT]. Output a card with Approach, Climb feel, Downhill walk or jog, Repeat count, Stop rule. Climb time must equal [CLIMB TIME I MEASURED]. If I did not measure a climb time, write [VERIFY] and ask me to walk the hill once with a watch before we plan. Do not invent a gradient, a length in metres or a pace. A fake 8 percent grade is not a hill I can stand on.

Plan what I eat before a run using food I already have. Kitchen list: [FOODS I HAVE]. Minutes between eating and heading out: [MINUTES BEFORE RUN]. Run duration I expect: [EXPECTED DURATION]. Output a 4 line card: What I will eat from the list, When I will eat it, What I will skip because it is not on the list, Water I will take if I named a bottle. If a food is not in [FOODS I HAVE], leave it out. If [MINUTES BEFORE RUN] is blank, write [VERIFY] on When I will eat it. Do not invent a gel brand, a caffeine dose or a calorie count. Making up a breakfast I do not own would leave me hungry at the door.

Schedule fuel I already bought for a long run of [LONG RUN MINUTES]. Products in my vest or pockets: [PRODUCTS I CARRY]. Times I have practised taking them: [TIMES I HAVE PRACTISED]. Output a timeline with columns Minute, Product from my list, Amount only if I wrote one, Note. Use only products I named. If I have no practised time, write [VERIFY] in Times and keep the timeline to water plus one product at the halfway minute. Do not invent a carbohydrate number, a sodium figure or a brand I did not pack. A gel I do not own cannot save kilometre 12.

Decide where I drink on this route from notes I pasted, not from a map you invent. Route notes: [ROUTE NOTES]. Bottles I will carry: [BOTTLES I CARRY]. Fountains or shops I have actually seen: [WATER STOPS I HAVE SEEN]. Output a table with columns Landmark from my notes, Drink plan, Carry or stop. If a landmark is not in the notes, omit it. If I named no water stop and no bottle, write [VERIFY] and tell me to walk the route once with a bottle before race week. Do not invent a fountain, a cafe or a distance between stops. A phantom tap at kilometre 8 is how people bonk.

Adjust tomorrow's long run using heat notes I already wrote. Heat notes: [HEAT NOTES]. Planned minutes: [PLANNED MINUTES]. Shade or indoor backup I have: [BACKUP I HAVE]. Output three options in a table: Start earlier, Shorten, Move indoor, each with a minutes figure taken from [PLANNED MINUTES] or a shorter number I would still count as done. If [HEAT NOTES] lack a temperature or a feel word, write [VERIFY] in that option. Do not invent a wet-bulb reading, a medical heat-stroke warning or a pace. This is a planning card, not medical advice, and a fake forecast is worse than a shorter run.

Pick a post-run snack from food already in my kitchen. Kitchen: [FOODS AT HOME]. How soon I usually eat after a run: [MINUTES AFTER]. Allergies or foods I refuse: [FOODS I REFUSE]. Output a 3 line snack card using only items from [FOODS AT HOME] that are not in [FOODS I REFUSE], plus a when-to-eat line from [MINUTES AFTER]. If the kitchen list is empty, write [VERIFY] and list three questions I should answer while I look in the fridge. Do not invent a recovery shake, a protein gram target or a supplement. A snack I do not own is not a recovery plan.

Build a cutback week from the last three weeks I actually ran. Log: [PASTE THREE WEEK LOG]. Days I still want to move: [DAYS I WILL MOVE]. Output a 7 day table with columns Day, Minutes if present in the log, Job (easy, walk, rest). Cutback minutes must be lower than the highest week in the log; if the log has no minutes, write [VERIFY] in every Minutes cell and keep jobs to walk or rest. Do not invent a mileage total, a taper percentage or a pace. A made-up 40 percent cut is not a week I ran.

Place rest days around life I already booked. Training days I prefer: [PREFERRED TRAINING DAYS]. Fixed life blocks: [FIXED LIFE BLOCKS]. Race or long-run day I care about: [KEY DAY]. Output a Monday to Sunday grid with Train, Rest or Life. Put each item from [FIXED LIFE BLOCKS] on its day. If two trains land on back-to-back late nights, mark the second [VERIFY] and ask me which to drop. Do not invent a physiotherapy appointment, a nap schedule or a sleep diagnosis. Guessing I can train through a wedding is how people skip the long run.

Help me decide what to do tomorrow from how my legs feel tonight. What I feel, in my words: [WHAT I FEEL]. What I had planned: [PLANNED SESSION]. Clinician or physio I already see, if any: [CLINICIAN NAME OR NONE]. Output a card with three boxes: Do the easy version, Walk only, Contact the person I named. Stay inside my words. If the feeling is vague, write [VERIFY] and ask two clarifying questions, then stop. Do not invent a diagnosis, a tendon name I did not use or a training-through plan. This is not medical advice; a labelled injury I do not have would be a harmful fiction.

Swap a run for a non-running session using options I already have access to. Options: [CROSS TRAIN OPTIONS]. Minutes I still want to move: [MINUTES]. Why I am swapping, in my words: [REASON]. Output one session: equipment from my options, minutes from my total, effort in talk-test words, and a note on what not to add. If an option needs a place I did not name, write [VERIFY] and drop it. Do not invent a pool, a bike I do not own or a heart-rate cap. A spinning class I cannot reach is not recovery.

Draft a wind-down I can follow the night before [LONG RUN DAY] using habits I already keep. Habits: [EVENING HABITS]. Time I mean to be in bed: [BED TIME]. Screens I already agree to park: [SCREENS I PARK]. Output an hour-by-hour list ending at [BED TIME]. If I left bed time blank, write [VERIFY] on the last line and do not invent a clock time. Do not invent a melatonin dose, a sleep-score target or a disorder. Not medical advice: a fake sleep protocol is not rest.

Fill a 7 day race week board ending on [RACE DATE]. Sessions I still intend: [SESSIONS STILL ON]. Travel I already booked: [TRAVEL NOTES]. Output columns Day, Move, Eat from foods I name in [FOODS I TRUST THIS WEEK], Sleep note, Admin. Admin may include bib pickup only if I wrote a pickup window in [BIB PICKUP WINDOW]. If a pickup window is missing, write [VERIFY] in Friday Admin. Do not invent a taper pace, a carb-load gram count or a hotel I did not book. A ghost pasta party is not a plan.

Build a travel-and-bib timeline from bookings I already have. Travel: [TRAVEL BOOKINGS]. Bib pickup place and hours: [PICKUP DETAILS]. Race start: [RACE START TIME]. Output a timeline with clock times I supplied, plus buffers labelled Buffer only when I wrote how long a ride takes in [RIDE DURATION]. If ride duration is missing, write [VERIFY] beside that leg and leave the clock empty. Do not invent a train, a parking lot or a bag-drop rule. A made-up 90 minute city crossing would make me miss the gun.

Write a race morning from wake-up to the start corral. Wake time I chose: [WAKE TIME]. Breakfast I will actually eat: [BREAKFAST]. Leave-home time: [LEAVE TIME]. Start time: [RACE START TIME]. Kit I laid out: [KIT LIST]. Output an hour-by-hour list. If wake time or leave time is blank, write [VERIFY] on that line. Do not invent a toilet queue time, a warm-up pace or a gel I did not pack. Guessing I need 40 minutes of strides in the corral would dump my plan.

Make a weather backup from a forecast I copied, not from a guess. Pasted forecast: [PASTE FORECAST]. Kit I own: [KIT I OWN]. Race start: [RACE START TIME]. Output two columns: If the pasted forecast holds, If it is wetter or colder than the paste. Each column lists kit from [KIT I OWN] only. If the paste has no temperature or rain word, write [VERIFY] and ask me to paste a new forecast. Do not invent a wind speed, a lightning rule or a jacket I do not own. A fictional storm plan is how people overdress.

Write notes a friend can use on race day. Friend name: [FRIEND NAME]. Where they can stand, from a map or email I have: [SPECTATOR POINTS I KNOW]. What I want from them: [WHAT I WANT]. What I do not want: [WHAT I DO NOT WANT]. Output a one-page note with Where to stand, What to bring from a list I gave in [WHAT THEY CAN BRING], How to find me, After-finish plan from [AFTER PLAN]. If a spectator point is missing, write [VERIFY] and tell them to stay at the finish I named. Do not invent a kilometre marker, a VIP area or a time I will pass. A fake 'see you at 8K' is how people wait in the wrong park.

Debrief a race using only splits I paste. Splits: [PASTE SPLITS]. How it felt, in my words: [FEEL NOTES]. Goal I had written before the gun: [GOAL I WROTE]. Output a table with columns Segment, Split I pasted, Feel word I used, Keep or change next time. If a segment has no split, write [VERIFY] in that cell. Do not invent a kilometre split, a heart-rate or a placing. A fabricated negative split would teach the wrong lesson.

From this training cycle, mark what to keep. Cycle notes: [CYCLE NOTES]. Sessions I liked: [SESSIONS I LIKED]. Sessions I dreaded: [SESSIONS I DREADED]. Output two lists of at most six lines each, Keep and Drop, each line in my words. If a session appears in both liked and dreaded, write [VERIFY] and ask which part to keep. Do not invent a coach philosophy, a mileage theory or a medical reason a session failed. A story about why I 'always fade' that I did not write is fiction.

Draft the week after a 10K I finished on [RACE DATE]. How I feel today: [HOW I FEEL TODAY]. Days I can walk or jog: [DAYS I CAN MOVE]. Output 7 lines, one per day, using only walk, easy jog, rest or life. Cap any jog at minutes I write in [JOG CAP MINUTES]. If I left the cap blank, write [VERIFY] and keep every day to walk or rest. Do not invent a bounce-back pace, a recovery run speed or an injury. Not medical advice: a heroic return week is how niggles become weeks off.

Sketch the next block only from a goal I already named. Next goal: [NEXT GOAL]. Earliest start I want: [START AFTER DATE]. Days I can train: [TRAINING DAYS]. Output a 4 week outline with one focus word per week taken from my goal wording. If [NEXT GOAL] is blank, write [VERIFY] and stop after three questions: distance, date, why it matters. Do not invent a marathon, a time goal or a Boston story. A race I have not entered is not a training plan.

Turn my notes into a pain log I can take to a clinician I already see. Clinician: [CLINICIAN NAME]. What I feel: [WHAT I FEEL]. When it shows up: [WHEN IT SHOWS UP]. What I already tried: [WHAT I TRIED]. Output a one-page log with dated lines only if I supplied dates in [DATES I HAVE]. If a date is missing, write [VERIFY] instead of a guessed day. Do not invent a diagnosis, a scan, a tendon or a training cause. This is not medical advice and a labelled injury I do not have would waste the appointment.