by Running Training Plan (LX AI)
Running Training Plan builds a pace-based week-by-week schedule from your distance, mileage, and race date — with recovery guardrails for runners who want a structured plan, not medical advice.
Decision-support only — confirm before you publish or act.
Open the tool and locate the three fields: target race distance, current weekly mileage, and race date. Enter the distance in kilometers or miles as you prefer. For weekly mileage, put the average you have run over the last four weeks. The race date should be the day you intend to start the taper, not the day of the event.
After you fill the fields, press “Generate plan”. The system will return a confirmation screen showing the values you entered. If anything looks off, adjust and regenerate.
For safety of the recommendation engine we follow the OWASP LLM Top 10 guidelines, which help us keep the output free from harmful bias.
The algorithm converts your target distance and race date into a weekly mileage curve. It starts with a base mileage derived from your current weekly mileage, then adds a gradual increase each week. The increase rate is capped at 10 % per week to avoid overreaching.
For each week the tool calculates a target pace for easy runs, long runs, and speed work. Easy‑run pace is set at 60‑70 % of your goal race pace. Long‑run pace is 50‑65 % of goal pace. Speed‑work intervals are prescribed at 90‑95 % of goal pace with appropriate recovery jogs.
| Input | Description | Example value |
|---|---|---|
| Target distance | Race you are training for | 42.195 km (marathon) |
| Current weekly mileage | Average km run per week over last month | 35 km |
| Race date | Date of the race | 2026‑10‑15 |
| Generated week 1 mileage | Starting mileage after algorithm | 38 km |
| Generated week 8 mileage | Peak mileage before taper | 55 km |
Every fourth week the algorithm reduces mileage by 20‑25 % to act as a recovery block. If your entered mileage is already low, the reduction is scaled down so you never drop below 8 km per week.
After generation you see a calendar view. Each day shows a workout type, distance, and suggested pace. Click a day to expand the detail: warm‑up, main set, cool‑down, and optional strides.
If you need to swap a long run for a rest day, drag the block to another date. The system will automatically recalculate the following weeks to keep the overall mileage curve within the 10 % increase rule.
When you make a manual change, a small banner appears reminding you that the plan is decision‑support only and you should verify the new load feels appropriate.
The tool inserts a cutback week every third or fourth week, depending on your total training length. During these weeks the long run is shortened to 60‑70 % of the previous long run, and speed work is replaced with easy strides or optional cross‑training.
In the settings panel you can toggle “Aggressive recovery” which increases the cutback reduction to 30 % or “Conservative recovery” which keeps it at 15 %. Choose based on your injury history and current life stress.
If you miss a day, the simplest approach is to shift the missed workout to the next free slot and keep the rest of the week unchanged. The algorithm will not penalize a single missed day as long as weekly mileage stays within ±5 % of the target.
When you know you will be away, create a “travel week” in the plan: set all runs to easy distance at 50‑60 % of goal pace, or replace them with cross‑training. After travel, resume the original schedule from the point you left off.
The tool does not prescribe strength sessions, but you can add two short sessions per week on non‑run days. Keep each session under 45 minutes and focus on core, hips, and ankles. Log them alongside your runs to monitor total load.
After each workout, enter the actual distance, average pace, and how you felt (scale 1‑5). The log feeds back into the dashboard where you see trends: weekly mileage, average easy‑run pace, and long‑run completion rate.
The dashboard shows a chart of planned vs. actual mileage. A green zone indicates you are within ±5 % of plan. A yellow zone suggests you are slightly off; a red zone means you are exceeding the safe increase and should cut back.
All data stays in your browser; no information is sent to external servers.
This tool does not give medical advice. It cannot diagnose injuries, prescribe medication, or guarantee that you will avoid all aches. Use it as a decision‑support aid and consult a health professional if you have any concerns.
The plan does not promise a specific finish time. It provides a paced schedule based on the inputs you give; actual performance depends on many factors including sleep, nutrition, and life stress.
It is not a substitute for a coach’s personalized feedback. If you have access to a qualified running coach, treat their guidance as the primary source and use this tool only to supplement their recommendations.
The algorithm does not claim to be infallible. Follow the NIST AI Risk Management Framework principles: verify outputs, monitor for unexpected behavior, and maintain human oversight.
Finally, this is not a “set‑and‑forget” solution. You must review the plan weekly, adjust for how you feel, and keep the ultimate responsibility for your training decisions.
I keep a written checklist next to every release that touches this topic. The list is boring on purpose: name the owner, name the evidence artifact, and name the rollback. If a step cannot produce a file, a ticket, or a log line, it is not a step — it is a wish.
| Signal | What to record | Stop-ship? |
|---|---|---|
| Unexpected write or send | Tool name, args, identity | Yes until gated |
| Missing confirmation on destructive action | Call path and bypass | Yes |
| Untrusted text treated as instruction | Source surface and resulting action | Yes for agent reach |
| Scanner clean, judgment open | Deferred items + owner | Only if core path safe |
running-training-plan helps with the measurable first pass. Architecture choices, legal sign-off, and customer-facing claims still need a human owner. Treat every checklist row as decision support, not a certificate.
When a prospect asks whether the product "covers everything," I answer with the boundary: automated checks catch known patterns; novel chains and policy judgment still need review. That honesty keeps support load down and keeps the blog aligned with what the product actually does.
If you need a second opinion, pair this write-up with the references below and with your own staging reproduction. Do not skip the reproduction step just because a model wrote a confident summary.
Running Training Plan builds a pace-based week-by-week schedule from your distance, mileage, and race date — with recovery guardrails for runners who want a structured plan, not medical advice.
Decision-support only — confirm before you publish or act.
Want to try the product? Running Training Plan
Generated 2026-09-17 · primary sources only · no fabricated traffic metrics