If you’re comfortable running 5K and want to build up to 10K without overtraining or burning out, this video will walk you through a simple and encouraging way to create a personalised running plan using AI (I actually did the process for myself!). In this video, I’m using a GPT called “Fitness, Workout & Diet – PhD Coach,” which gives beginner-friendly advice without being overwhelming. I have linked it below. Together, we’ll create an 8-week training plan with three runs per week, a weekly schedule that includes my reformer Pilates sessions, and realistic tips for staying motivated. I’ll also show you how easy it is to ask the AI to adjust your plan when life happens, like a busy weekend or needing an extra rest day. In this video, you’ll learn how to use AI to: - build an 8-week plan to go from 5K to 10K - find the right mix of long runs, easy runs, and cross-training - stay consistent without overtraining - break through the “5–6 km wall” with pacing and mindset tips - personalise your weekly schedule around real life - make small adjustments when your week doesn’t go as planned If you enjoy this, I’d love for you to subscribe to the channel. I share simple, everyday ways to use AI to make life feel calmer, easier, and more organized. GPT Used: ✨ Prompts used in this video: “Help me design a personalized running plan. Ask me 10 questions about my running experience, current distance, weekly schedule, cross-training, and goals.” “Create an 8-week running plan that helps me go from comfortably running 5–6 km to being able to run 10 km once a week. I want to run 3 times a week, and I also do reformer pilates twice a week. Please recommend what types of runs I should do and how to progress without overtraining.” “I tend to get bored and tired around 5–6 km when I run alone. Give me pacing strategies, mindset tips, and practical techniques to help me get past this distance.” “Give me 10 ways to make training more fun and keep myself motivated — especially during winter.” “Create a weekly schedule that includes my 3 runs, 2 reformer pilates sessions, and at least one full rest day. Keep it realistic and sustainable.” “Combine the 8-week running plan, motivation tips, boredom strategies, and weekly schedule into one simple training plan I can copy and use.” “This week my pilates session will be Saturday and I will most likely need Sunday as a rest day. Can you adjust Week 1 of the plan to reflect this?” Wishing you a strong, confident, and enjoyable build-up to 10K. #10ktraining #5kto10k #runningplan #beginnerrunner #fitnesswithai #useai #chatgpt #aiforeverydaylife #runningmotivation #lifeupgradewithai TIMESTAMPS 00:00 Introduction 00:44 Custom GPT for Workouts 01:18 Giving AI Context 02:12 Design a Running Plan with AI 03:15 Beating Boredom/Tiredness 04:08 Winter Running Tips from AI 04:44 Creating a Realistic Schedule 05:23 Combining it All 05:55 When Life Happens – Getting Alternatives