Guide + prompts

AI running plan prompts: ten prompts to copy, from your first 5K to a marathon

8 October 2026·5 min read

• ai
• training
• workouts
• beginners
• marathon

The plan an AI writes is only as good as what you tell it. These ten prompts give it what a coach would ask for: a recent race time, how much you run now, which days you have and what you are aiming at. Copy one, change the parts in square brackets, and paste it into ChatGPT, Claude or Gemini.

If you use Vanoor, add one more thing: in the app open My Workouts → + → Import Workouts, tap Copy and paste those instructions under the prompt. The AI then answers with a file that imports as real workouts, and your Apple Watch runs them step by step with the targets on screen. The whole process is in the AI running plan on Apple Watch guide.

For beginners

1. Your first 5K with run/walk

I'm new to running. Right now I can jog for about [2] minutes before I need to walk. I want to run 5K without stopping in [8] weeks. I can run [3] days a week: [Mon, Wed, Sat]. Make week 1 as run/walk intervals by time, with a 5-minute walk to warm up and to cool down. No pace targets; keep everything conversational.

2. Back after a break

I used to run [25] km a week, with a 10K best of [52:00], but I haven't run for [3 months]. No injury now. Make a gentle first week back: [3] runs, all easy, total no more than [12] km, with one run/walk session. Use heart-rate zones, my max heart rate is [185].

For a race

3. 10K, a faster time

My goal is a 10K in [49:00] on [16 November]. Recent race: 5K in [23:40]. I run [4] days a week, about [30] km now. Make week 1: one interval session, one tempo run, one easy run and one longer run. Paces for the quality sessions, zone 2 for the easy runs. Max heart rate [190].

4. Half marathon

I'm training for a half marathon on [30 November], goal [1:45:00]. Recent race: 10K in [47:30]. I run [4] days a week ([Tue, Thu, Sat, Sun]), about [35] km a week now. Long run on Sunday. Max heart rate [188]. Make week 1 of the plan: one interval session, one tempo run, one easy run and one long run. Put all workouts in a folder called "Half marathon · Week 1".

5. Marathon, with fuel

I'm running a marathon on [12 April], goal [3:45]. Recent race: half marathon in [1:46]. I run [5] days a week, about [50] km now, long run on Saturday. Make this week: one session at marathon pace, one easy run with strides, two easy runs and a [24] km long run. Add a gel reminder every 40 minutes in the long run.

6. Race week

My [half marathon] is on [Sunday], goal [1:45:00]. I've done the training. Make race week: short, easy runs with a few strides, one short session at race pace on [Wednesday], and rest the day before. Then the race itself as a workout: the first 5 km a little slower than goal pace, the middle at goal pace, the last 3 km faster if I feel good.

Single sessions

7. One interval session

Give me one interval session for tomorrow, about [50] minutes in total. My 5K time is [24:30]. Include a 15-minute warm-up and a 10-minute cool-down, with the recoveries as easy jogging by time.

8. Threshold run

Give me one threshold session for tomorrow, about [60] minutes in total. My 10K pace is [4:45]/km. Use blocks of 8 to 10 minutes with short recoveries, and a warm-up and cool-down.

9. Zone 2 base week

I want to build an aerobic base. Max heart rate [186], resting [52]. I run [4] days a week, about [30] km. Make a week of zone 2 running only: three steady runs and one longer run, each kept in zone 2, with my zone limits written out.

10. Fix this week

Here is my plan for this week: [paste it]. I missed [Tuesday's intervals] because [I was ill]. Rework the rest of the week so I don't try to catch up. Keep the long run, make everything else easier if needed.

Why these prompts work

• A recent race time. Without one the AI has to guess your paces. A 5K or 10K from the last two months is enough; a timed solo run works too.
• What you run now. The plan should start from today's weekly distance, not the one you would like to have.
• Your days. Naming them lets the AI put the long run and the hard sessions where you have time and recovery.
• One week at a time. You can tell it how the week went, and the next week fits you better than a 16-week table would.

For what to check in the answer (weekly distance, how many easy runs, whether the paces match your race times) see check the plan before you run it.

AI running plan prompts: quick answers