CoachGPT Using ChatGPT To Train For A Marathon
There is something profoundly human about a marathon. Driving a car 26.2 miles means little. But running 26.2 miles is a show of strength and determination, with a hint of obsession. And yet, when it comes to training for my first marathon I turn to a decidedly inhumane but trendy source: ChatGPT.
ChatGPT & GPT4
You’ve probably heard about ChatGPT—the open-source AI—from distressed English teachers and in paranoid think pieces. But, beyond challenging conventional expectations around the written word and the who and the how of its use, I see so many exciting applications to our outdoor lifestyle. For starters, our marathon training.
Designing A Schedule
We have never trained for a race before. Not a 5K, 10K, or half-marathon. It’s all new to us and we are jumping in with both feet. Which means there’s a lot we don’t know. I’ve been reading articles about marathon strategy. We’ve listened to podcasts discussing marathon performance. But how we customize the experience of professionals for a pair of tender-feet, is…complicated. At least, we find it complicated. ChatGPT does not.
Say what you will about the shortcomings of modern Artificial Intelligence, I see its promise in the ease with which I can open a browser, provide a time goal, start and end date, and get a custom training schedule. Could an experienced personal trainer do better? Possibly. But I’m miles from a gym and I”ve seen enough training schedules from Runners World and other sources to feel comfortable with this schedule.
Better yet, consider this: how can we customize a training schedule to our particular cross-training interests? We aren’t in our 20s anymore. Our knees are tender. Can Chat GTP offer alternative biking stats for days we don’t want to run? Why of course. So, here is our schedule with running days and biking alternatives.
Assuming that you have a solid running base and have been running consistently, here’s a 4-week marathon training plan with a target finish time of 4 hours [and] the option of an equivalent exercise bike session for each training day, starting on Monday, March 20, leading up to the marathon on April 22, 2032.
Week 1:
- Monday, March 20: Rest or cross-training (45-60 min moderate-intensity exercise bike session)
- Tuesday, March 21: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Wednesday, March 22: 6 miles with 4 miles at 9:10/mile pace (tempo run) or 60 min moderate-to-vigorous exercise bike session with 30 min at a challenging pace
- Thursday, March 23: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Friday, March 24: 8 miles at 9:40/mile pace (steady-state run) or 76 min moderate-intensity exercise bike session
- Saturday, March 25: 16 miles at 10:00/mile pace (long run) or 160 min moderate-intensity exercise bike session
- Sunday, March 26: Rest or cross-training (45-60 min moderate-intensity exercise bike session)
Week 2:
- Monday, March 27: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Tuesday, March 28: 6 miles with 4 miles at 9:05/mile pace (tempo run) or 60 min moderate-to-vigorous exercise bike session with 30 min at a challenging pace
- Wednesday, March 29: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Thursday, March 30: 8 miles at 9:35/mile pace (steady-state run) or 76 min moderate-intensity exercise bike session
- Friday, March 31: 18 miles at 10:00/mile pace (long run) or 180 min moderate-intensity exercise bike session
- Saturday, April 1: Rest or cross-training (45-60 min moderate-intensity exercise bike session)
- Sunday, April 2: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
Week 3:
- Monday, April 3: 6 miles with 4 miles at 9:00/mile pace (tempo run) or 60 min moderate-to-vigorous exercise bike session with 30 min at a challenging pace
- Tuesday, April 4: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Wednesday, April 5: 8 miles at 9:30/mile pace (steady-state run) or 76 min moderate-intensity exercise bike session
- Thursday, April 6: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Friday, April 7: 20 miles at 10:00/mile pace (long run) or 200 min moderate-intensity exercise bike session
- Saturday, April 8: Rest or cross-training (45-60 min moderate-intensity exercise bike session)
- Sunday, April 9: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
Week 4 (Taper):
- Monday, April 10: 6 miles with 4 miles at 8:55/mile pace (tempo run) or 60 min moderate-to-vigorous exercise bike session with 30 min at a challenging pace
- Tuesday, April 11: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Wednesday, April 12: 6 miles at 9:30/mile pace (steady-state run) or 57 min moderate-intensity exercise bike session
- Thursday, April 13: 5 miles at 10:00/mile pace (easy run) or 50 min moderate-intensity exercise bike session
- Friday, April 14: 12 miles at 10:00/mile pace (long run) or 120 min moderate-intensity exercise bike session
- Saturday, April 15: Rest or cross-training (45-60 min moderate-intensity exercise bike session)
- Sunday, April 16: 4 miles at 10:00/mile pace (easy run) or 40 min moderate-intensity exercise bike session
Week 5 (Taper continued):
- Monday, April 17: 4 miles at 10:00/mile pace (easy run) or 40 min moderate-intensity exercise bike session
- Tuesday, April 18: 3 miles at 10:00/mile pace (easy run) or 30 min moderate-intensity exercise bike session
- Wednesday, April 19: Rest or 30 min light-intensity exercise bike session (optional)
- Thursday, April 20: 2 miles at 10:00/mile pace (easy run), followed by a few strides or 20 min light-intensity exercise bike session
- Friday, April 21: Rest
- Saturday, April 22: Marathon Day! Aim for a 9:09/mile pace to achieve a 4-hour finish
Dietary Advice from CoachGPT
We quickly discover that ChatGPT is a listicle generator. That list-making prowess does come in handy when looking for diet advice. We want to make the most out of the coming days to optimize recovery and strength-building with each workout. So, we ask CoachGPT to recommend a daily diet schedule to complement our marathon schedule.
Here is a sample daily diet schedule to complement the marathon training schedule:
Breakfast:
- Oatmeal with fruit, nuts, and seeds
- Greek yogurt with berries and granola
- Whole grain toast with peanut butter and banana
- Scrambled eggs with spinach and whole grain toast
Mid-Morning Snack:
- Apple or banana with nut butter
- Hard boiled egg and fruit
- Greek yogurt with granola and berries
Lunch:
- Grilled chicken or tofu with brown rice and vegetables
- Turkey or veggie burger on whole grain bun with sweet potato fries
- Whole grain pasta with tomato sauce, vegetables, and lean protein
- Lentil or vegetable soup with whole grain bread
Mid-Afternoon Snack:
- Hummus with whole grain pita and vegetables
- Cottage cheese with fruit
- Trail mix with nuts, seeds, and dried fruit
Dinner:
- Grilled fish or chicken with quinoa and roasted vegetables
- Stir-fry with tofu, vegetables, and brown rice
- Grilled steak with baked sweet potato and salad
- Vegetarian chili with whole grain bread
Before Bed Snack:
- Greek yogurt with honey and nuts
- Low-fat milk or soy milk with a banana
- Whole grain crackers with cheese or hummus
Make sure to hydrate properly throughout the day with water and electrolyte drinks. Adjust portion sizes and meal timing based on your individual needs and schedule. It’s also important to experiment with different foods and find what works best for your body during your training.
No big surprises there. We already favor oatmeal with fruit and nuts for breakfast (steel cut with blueberries, banana, and walnuts in our case). Granted, we aren’t huge snackers aside from immediately around a workout in which case I would generally take a gel for longer exertions and conclude any workout with a high-protein snack or drink.
That said, we aren’t training every day. What about rest days? These are some of the most important days since they are opportunities for the body to recover from strain and build new muscle. What can I do to optimize these key days?
On rest days, your energy needs may be slightly lower compared to workout days, but your body still needs nutrients to recover and repair itself. While you don’t need to make drastic changes to your diet, you can make some small adjustments to account for the reduced energy expenditure:
- Slightly decrease carbohydrate intake: Since you’re not engaging in high-intensity workouts on rest days, you can moderately reduce your carbohydrate consumption. Focus on consuming complex carbohydrates from whole grains, fruits, and vegetables, which provide a steady release of energy and support overall health.
- Maintain protein intake: It’s essential to consume adequate protein on rest days, as it helps repair and rebuild muscle tissue. Aim for a balanced intake of high-quality protein sources, such as lean meats, fish, dairy products, tofu, beans, and legumes.
- Adjust portion sizes: With reduced energy expenditure on rest days, you may not require as many calories. Be mindful of portion sizes, and try to eat smaller, more frequent meals throughout the day.
- Prioritize nutrient-dense foods: Focus on consuming whole, unprocessed foods that are rich in vitamins, minerals, and antioxidants, which can aid in recovery and support overall health. Include a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats in your diet.
- Stay hydrated: Even on rest days, proper hydration is crucial for recovery and overall health. Continue to drink water throughout the day and adjust your intake according to your thirst and individual needs.
Remember that every individual’s nutritional needs may vary, so it’s essential to listen to your body and adjust your diet accordingly. If you’re unsure about your specific needs or have concerns, consider consulting with a registered dietitian or sports nutritionist for personalized guidance.
Looks reasonable to me. And with spring around the corner, I think those fresh veggies and fruits will be even easier to access.
