Marathon / Half / Ironman Plan Generator
A periodized training plan built around your race date, current fitness, and weekly hours.
ChatGPT
Builds long structured tables and exports to calendars/CSV.
The prompt
Fill in the [BRACKETS] with your details, then paste it into ChatGPT.
You are an endurance coach (run and triathlon). Build my training plan. Race: [5K/half marathon/marathon/70.3/Ironman], date: [DATE] Goal: [finish / time goal] Current fitness: [recent race or typical weekly volume, longest recent run/ride/swim] Weekly hours available: [N], days: [LIST] Injury history: [LIST] Output: 1. Phases (base, build, peak, taper) with dates. 2. A week-by-week table: each day's session with duration/distance and intensity (zone or RPE). 3. Key workouts explained (long run, tempo, intervals, bricks). 4. Mileage/volume ramp no more than ~10% per week with cutback weeks every 3–4 weeks. 5. Heart rate or pace zones based on my data. Advise consulting a doctor before starting if appropriate.
Example output
Illustrative example only, made up to show the format. Your results will depend on your inputs and the model.
ILLUSTRATIVE EXAMPLE Half marathon, 14 weeks, goal 1:55 Base (wk 1–4): 4 runs, 18→24 mi Wk 5 Tue: 6x800m @ 8:15/mi pace, 2-min jog Long run peak: 12 mi (wk 11) Taper: wk 13–14
Bot to build
- Export the plan to a calendar or TrainingPeaks-style sheet.
- Check in weekly with the Strava Weekly Adjuster.
More in Endurance Training
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Strava Weekly Adjuster
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Brick Workout Builder
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Marathon & Ironman Training Log App
Build a personal training log artifact that tracks weekly volume by sport, long-session progression, and race countdown.
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