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.
I ask you to enter the race distance you are training for, whether it is a 5 km, 10 km, half marathon, or marathon. This number drives the overall volume target because longer races require more cumulative miles over the training block.
Next you tell me the average miles you have run each week over the past four weeks. I use this as a baseline to avoid jumping too high too fast. If your baseline is low, the early weeks stay conservative; if you already run 30 miles a week, the plan starts from a higher floor.
The calendar date of your goal race sets the timeline. I count backward from that date to allocate weeks for base building, sharpening, and taper. The number of weeks available determines how aggressive the weekly mileage increase can be.
You can add a short note about known constraints — such as a planned vacation week or a recurring weekday when you can only run short distances. I store these notes and later try to place lighter sessions or rest days in those slots.
Most weeks contain two to three easy runs. These are performed at a conversational pace, usually 60‑75 % of your threshold pace. The purpose is to add volume while keeping stress low, allowing aerobic development without excessive fatigue.
One day each week is designated for the long run. The distance starts at a manageable level and grows by no more than 10‑15 % each week, with a cut‑back every third or fourth week to let the body absorb the work. Pace is easy, often slower than the easy‑run pace to emphasize time on feet.
Depending on the phase, I schedule either intervals, tempo runs, or hill repeats. Intervals are short bouts at 90‑95 % of threshold with equal or slightly longer recovery jogs. Tempo runs sit at 80‑85 % of threshold for a sustained segment. Hill repeats use a moderate grade and focus on power rather than pure speed.
At least one full rest day appears each week. On other low‑impact days I suggest options like cycling, swimming, or yoga, but only if you already enjoy those activities. The goal is to maintain movement without adding running‑specific load.
Twice a week I add four to six 20‑second strides after an easy run. Strides are quick, controlled accelerations that help maintain leg turnover and neuromuscular sharpness without generating significant fatigue.
I convert your recent race or time‑trial result into an estimated threshold pace using a simple formula derived from empirical data. If you have no recent race, I rely on the pace you report for your typical easy run and adjust upward by a fixed percentage.
From the threshold pace I derive five zones that guide each workout type. The table below shows the percentage of threshold pace and the corresponding minute‑per‑mile range for a sample threshold of 8:00 /mi.
| Zone | % of Threshold | Pace (min/mi) for 8:00 threshold |
|---|---|---|
| Easy | 60‑75 % | 10:40‑13:20 |
| Marathon | 75‑84 % | 9:30‑10:40 |
| Threshold | 85‑92 % | 8:42‑9:20 |
| Interval | 93‑100 % | 8:00‑8:42 |
| Repetition | 101‑110 % | 7:20‑8:00 |
Easy runs stay in the Easy zone. Long runs sit at the top of Easy or bottom of Marathon. Tempo work lives in the Marathon zone. Intervals are prescribed in the Interval zone. Strides and short repeats dip into the Repetition zone for brief bursts.
If you feel unusually tired, sore, or show signs of an oncoming cold, I recommend swapping the scheduled workout for an easy run or a rest day. The plan does not penalize you for missing a session; consistency over weeks matters more than hitting every prescribed mile.
When you know you will be away, you can move the long run to a weekend when you have more time, or replace it with a 90‑minute aerobic cross‑train session. I keep the weekly total mileage roughly unchanged by shifting miles from other days.
In heat or humidity I suggest lowering the intensity of speed work and adding extra fluid breaks. In cold or icy conditions I advise moving intervals to a treadmill or doing them on a clear, dry stretch of road.
If you miss an entire week due to injury or personal reasons, I do not try to “catch up” by adding extra miles the following week. Instead I resume the plan at the mileage level you last completed safely, then continue with the prescribed progression.
This tool gives decision‑support, not a guarantee. It does not promise that you will avoid injury, illness, or fatigue. It does not claim 100 % accuracy in predicting how your body will respond to any workload. It does not state that you will never miss a training day because of unexpected events. It is not medical advice and should not replace consultation with a health professional when you have pain, discomfort, or any health concern.
You can export the weekly schedule as a CSV file and import it into most training platforms (Garmin Connect, Strava, TrainingPeaks). Each day’s target distance and pace appear as a workout you can start directly from your watch.
If you prefer a paper log, I provide a printable weekly grid with boxes for distance, time, and perceived effort. Filling it out takes less than a minute and creates a record you can review later.
During a run you may feel that the prescribed pace is too fast or slow. I encourage you to trust your perceived effort and adjust within +/- 5 % of the target pace, then note the deviation in your log for future reference.
The exported file can be sent to a coach who can view the planned workload and suggest personalized tweaks based on their observations of your form, strength work, or life schedule.
When I built the underlying logic I consulted public frameworks that help structure risk thinking for software that gives advice. The OWASP Top 10 for Large Language Model Applications (https://owasp.org/www-project-top-10-for-large-language-model-applications) reminded me to keep the output bounded and to avoid over‑confident language. The NIST AI Risk Management Framework (https://www.nist.gov/itl/ai-risk-management-framework) guided me to document assumptions, test edge cases, and provide clear disclaimers.
I treat the plan as a suggestion, not a command. Every recommendation includes a reminder to confirm the action before you start the workout. I also avoid prescribing any volume that exceeds a 20 % weekly increase unless your baseline already supports higher loads, because rapid jumps are a known risk factor for overuse injuries.
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
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