Unedited in Real Time: How to Make ChatGPT Your Running Coach for a 5K, Half, or Full Marathon #Run

all right today I'm going to help you understand how to use chat GPT as a running coach okay whether you want to run a 5k a half marathon or a marathon this is going to help you utilize chat GPT as a tool okay in in training for whatever it is that you're trying to get your best time on next so I'm going to use my client as an example and he is a person who just lost 100b he's someone who a year ago struggled to kind of walk around his neighborhood over the course of the year he went from walking to jogging to running and it's been a awesome to watch as his coach someone who's coached him through 100 PB weight loss it's been great to see his transformation and now developing over course of time a love for running so he was able to pull off on his own going from couch to 5K in 45 minutes okay so he wants to by April 6th be able to run a 5K in 30 minutes so naturally how the hell do you go from running a 45 minute 5K which is about 15 minutes a mile to a 30 minute 5K which is about 10 minutes a mile so what we'll do is we'll enter these parameters into chat GPT and I'm saying on behalf of beginner Runners and beginners the chat GPT I want to create a plan for my client to go from 45 minute 5K to a 30- minute 5K in four months okay this is for my client or for you watching this I'm a man in my early 30s over the last year and a few months I lost around 100 lbs early on this early in on this weight loss journey I began walking around my neighborhood my walks turned into jogs which EV eventually turned into runs now I can complete a 5k in 45 minutes I would like to plan a 5K in 30 minutes and here are some parameters I can run or train for this nearly every day now you know that's that's a big deal how much time can you allocate to this so now we've set a date we've set a goal and now we have to give it the the the parameters okay so what are the parameters your parameters are how are you physically what is your current running knowledge what is your current physical abilities how much time can you dedicate to this task and do you have resources to supply all the things you'll need or do you have to work within a certain budget to get all the things you need and by all the things I mean Food Equipment sneakers and of course the most important thing even money can't buy but I guess it can time okay do you have time for this so he has probably up to 45 minutes a day and on the weekends he can carve out time for longer runs if needed typically I like to run my long runs on Sunday uh you know earlyish in the morning sometimes very early sometimes just you know a slow mosy to get out there but Sunday is like a nice quiet day on the road and that's when I like to do my runs he's going to do the same thing so he can run or train for this nearly every day he has a treadmill inhouse and he has access to outdoor running although it's limited by new hampers cold winter temperatures icing conditions and hilly terrain don't run in danger right like if you if you feel that your neighborhood is too sketchy or you just live in like a city and danger means you're going to get hit by a car um or mugged I don't know which or both um don't run there so a treadmill is going to be important there's indoor running facilities believe it or not um and for me personally cuz I live out in the suburbs kind of a little bit farmy a lot Suburban um I like to run on the road I'd rather run on the road and rain and heat with bugs 12 degrees 20° I'd rather run out there when it's just not dangerous and icy over a treadmill any day and I I really I generally don't care what it's doing out there as long as it's not ice ice is the only thing I don't run it but with that said you know if you live on a hill or in in a very hilly area and it's always icy well then that's dangerous and so you can't do that so you have to make an adjustment in this case he's given the parameters he has a treadmill and he has access to Outdoors most of the Year also in addition to that he has good strength training equipment and he wants to continue to build muscle and get stronger so before any kind of running training like what do you doing with yourself are you doing nothing else are you already incorporating strength training see one thing I had to do was when I was training for my Marathon was I did a lot of leg strength training and what I didn't realize was that leg strength training takes a long time to recover from so if you're strength training your legs while you're marathon training that can help that can sort of help diminish the return on the time that you're putting into running because you're always kind of fighting against recovering from your leg strength training so now that I have strength training for my legs done similar to what he's going to do um you know he has the ability to train his upper body and during the course of this because he still has room to gain more strength than his lower body and recover from it just fine and probably not be able to sustain having many days a week of running I think strength training for his legs is a good idea right now too so he has all those things he also has the resources to get whatever the supplements or food might be the requirements for uh gear or sneakers or whatever so he has all those things and that's good so so how do we get to this this time and date so I'm going to set April 6th as the date I'll just enter this data in okay and see what it says here is a four-month plan to take you to your client the plan overview look at this now I'm going to validate this but it's just it's just interesting some people say that chat GPT is making people Dumber I think if you're dumb and you use chat GPT you're just going to be dumb still but I think if you're smart and resourceful and creative that chat GPT just makes you more smart more resourceful and more creative I don't think it matters I think it's just a it's a tool for me that I use for like a hundred different things like if you look back at my history it's like it's unbelievable it's like a conversation with an intelligent alien or something I don't really know what it is but look at what the hell it's doing here and so this is great this is all data on a screen and that's awesome and all um so I want to let this thing keep running its course okay it's done so let's take a look at what it said and because I am a running coach and because I'm I'm on my third marathon and I've completed probably 50 half marathons um I feel I'm qualified to look at a plan for a 5K and know if it's blown smoke or if it's legit um because there's certain structure that has to happen for any running training plan so let's see what it's what it's got going on here we're going to warm up five minute walk intervals 2 minute jog 3 minute walk repeat 6 eight times easy run distance y Hill interval run run 30 second hell jog six times squats yeah I like that one two build UR introduce speed increase jog time decrease walk time now it's it's hard as someone who's training for a marathon and and I say things out loud like I'm going on an easy run today and my wife or whoever will be like well what what are you doing I'm like oh well I'm going to just run eight miles today but I'm going to do it at a slow pace well what your slow pace like 8 minutes 30 seconds something like that and so when you go so far down the rabbit hole of like running training you lose track of what sounds insane and I'm at that place so I'm not trying to be a dick about my speeds or my times I've just come a long way and and it wasn't I just want to make it clear that it wasn't that long ago for me at least mentally it's probably been over 10 years maybe 12 or 13 years but since I was here though but I was here and now I'm here but that's like you're talking about like a decade later and so so my tool that my training here is Boston Marathon I want to run a three-h hour and 20 minute marathon and it's structuring a plan for me and I'm not going to bring that up right now I'm not going to even show that because it's a little bit psychotic I mean it let's be honest here that's a ridiculous thing to try to accomplish at 50 years old so I'm not going to dilute this or diminish this by worrying about or talking about that all I'm saying is this tool can take you to that place too so you can go from learning about how to run a better 5K all the way through learning how to get to the Boston Marathon if you want to if you have the time and the resources and the desire and the health to do so um this tool will help get you there but you have to pay attention to what it's telling you to do and you have to prompt it properly so I'm looking at this and it looks it looks pretty good like week over week month over month I mean I really don't see I I really don't see any the only thing I don't see in here it's saying strength training focus on mobility and injury prevention that's great but there's something missing from this and it's in my opinion it's one of the most important things it's I believe one of the reasons why I was able to remove injury or prevent injury I think and that is a quote unquote yoga practice or just we'll just call it a stretching practice a mindful stretching practice not to Spook guys out and tell them that they have to do Warrior 1 and Warrior 2 or anything like that but I do yoga Hot Yoga specifically one to two times a week every week relig ly there's another thing missing from here too and that's you know it's saying stay hydrated it's saying banana honey it's saying these things but not really mentioning nutrition so you have two other facets when which is recovery slactive recovery in addition to that there's the nutrition okay so getting to any good speed and also is going to be your shoes and sneakers I I think that for me all of this began with finding the right sneakers because prior to finding the right sneakers which is Brooks Glycerin some form of Brooks Glycerin for me with flat feet being heavy um those always seem to work for me very well now I'm in the Brooks Glycerin Max which I don't recommend for the beginner but the the heels are like really thick it's like five decks of cards um but it's like running on like heaven it's so cool anyway that's missing too so let's let's dive into all that so I can give you the proper framework of how to go about this so This has given you the plan and so from just a a macro view or a very high level view it's saying do this physically so the physical part's there but what about the recovery what about the nutrition and what about the gear these are important factors okay and I mean it's telling you to go out and do these runs but it's not saying where or how and that's fine you choose what it is that you're going to gravitate to again I'll say that without the proper sneakers and without running on a road I'd never be running long distances because I got so bored with treadmills and the flaw with a treadmill to me is that you could just get off the treadmill anytime you want but if you run five miles from your house you still have to get five miles back and that's my that was my big trick is just getting as far away from my house as possible and getting home however I had to get home so that helped a lot but with that said irrelevant right now because now we have to worry about well what about recovery including diet active recovery including stretching and I I'll be honest with you I'm I'm only making this thing even remotely legible when I type the chat GPT it knows that I'm typing Furious typing [ __ ] and I type typos all the time and it just just so you know doesn't care you could just type typos and it figures it out and it know it gets to know you um okay so active recovery including diet I mean recovery including diet active recovery including stretching walking and sneakers slash socks because really the sneakers and the socks are are the most important form of gear you know over time I would say the the other gear is important to deal with temperatures outside or to deal with um things on your legs like I just can't run in pants like I'll run in shorts until it's like 16 degrees out before I put those stupid leggings on okay diet for recovery the goal repair muscles replenish glycogen reduce inflammation correct all right so it's giving you decent information here I mean really at the end of the day if you're eating clean protein and quality carbohydrates and understand that you know for a 3M run 3.2 mile run you don't really need to worry that much about about maintaining glycogen and fuel like the body doesn't run out of its own fuel for a long time after that like 10 to 13 miles I can make it 10 to 13 miles anyone can make it 10 to 13 miles without having to go next level with eating during running or gels and all this other [ __ ] if you if you properly feed yourself prior you'll be fine okay and I'll D I'll dig into carbs and and all that stuff in a minute um just because I've learned some stuff along the way uh smoothie whe protein B I'm on the fence with way protein cuz I'd rather just eat banana and almond milk on its own and whey protein on its own because it's gross and it just makes good things taste gross so I figure if you're going to eat whey protein or drink it whatever you do with it just just fire it down and then just enjoy the other thing for what it is um or or just get your protein in in the form of an egg fat-free um yogurt just my thing is like on run days and for running in general is I like to avoid heavy fat and big fattening type things I'd like to not have those in my system and replace the calories for fat with carbohydrates quality carbohydrates this way you don't exceed your calories for the day and you don't feel so heavy and your body's not trying to process fat it just it's getting the carbs that it needs instantly sweet potatoes dates raisins if you can stomach it um good good whole grain wheat bread oats um honey maple syrup those are all my favorites okay however I found that oats and wheat and and gluten stuff anything with gluten in it and and high amounts of fiber really uh do bother me so I tend to gravitate now to banana and I I do like the date thing that I've been screwing with and the sweet potato thing always seems to work very well for me so sweet potatoes and bananas and honey are my go-to like three main sources of carbohydrates these days my nutrition in this nutrition seems pretty aligned I'd say healthy fats including Omega-3s salmon flaxi for reducing inflammation drink 16 to 20 ounz of water probably pound whatever like three mile run unless you're running a 90 degree heat it's just three miles like it's it's fine you don't have to really worry about all this water bottles and vests and all this other stuff supplements electrolytes I like to load up with electrolytes um my collagen these days I've been getting through homemade bone broth which is a whole project and disgusting thing in itself um active recovery strategies yeah yeah see so when you really start to look at this right and you wonder well what does a running coach do the running coach helps you navigate all of this stuff and it helps provide you with the framework for this stuff but I've just been provided this framework in just you if you give it the right prompts and the right information and the right structure you'll get the right thing so now with everything that I just said now I'm going to ask for can I have this have a concise printable plan including running weekly runs including including weekly runs Trish and active recovery blend it all let's see okay see like this is good and it's a good framework but now what it didn't tell me was specifically every day for the next four months what am I doing so exactly what you ask it what every day for the next four months noting Sunday can be my long run and I'd like to run no more than four times per week but three is optimal let's see look at that see and when it's done I'll click on the share button again or it's going to get stuck here so this is a public link and I can create this public link right um I can make this discoverable now wow look at that are you telling me that chats are now searchable on the web oh my god wow all right well I just made a new discovery too look at that okay that's just I have to process that one cool okay so let's take a look and again you're looking at this and you're saying okay maybe though I want to do this on this day so if if this doesn't align with what you want to do that that you know you want to do on a specific day like you have a yoga class that you go to and you love that class like or you have whatever with your kid and you can't do it whatever you have meeting scheduled meeting meeting on one of these days whatever the thing is that you have just you just give it the parameters and tell them that it that whatever the hell this thing is and it will it will alter for you now one thing I wanted to show you though is is this so this is my client's recent runs that I grabbed from his Discord all right so we're looking at his splits here now what I want to show you is if you hit shift Windows s okay it turns your screen into this this is assuming that you're on Windows 11 shift the Windows key s and then you just click and drag anything on any window so it will copy it okay automatically it copies what you've done that to and then if you go back to chat GPT you just hit control+v which is paste okay and it's going to paste that information so I'm going to do that with a few of these let's do this one too unless this this is the one I just did that looks very similar um and I'm just going to say okay please please analyze these runs look at the look at the spelling please analyze these runs um and validate this is good for the outlined plan so what I'm saying to it is in my idiotic way of typing and saying things is look at these two jpegs and make sure that I'm not having false expectations about what I can do in a certain amount of time or that what you've outlined for me based on my physical abilities isn't optimal so that's what it's doing so it gave me exactly what was done here so there's another thing that you need to know is that chat GPT can read images so I take my Strava information and I upload it right into and I'm going to show this real quick again I'm not trying to be some show off I'm just trying to show show you that you can go to straa there will be a uh an integration soon at least it'll be created by somebody um or straa itself so let me just take my last um I'll take this big run that I did on Sunday 16 mile so you can see my splits right see all that pretty cool um of course it'd be even cooler if you could see them all but you can't so letbe take a shorter run so you can see all my splits I just want to show you that on any screen of the internet that you can you can grab control Windows I'm sorry shift Windows s and let's grab let's grab all this and add it to this and just hit contrl +v and it will analyze that now I'm not going to analyze anything just because I'm not going to ruin this chat with my information but I just want to show you that from straa if you just grab this thing okay or some of your like your time your overview temperatures all this stuff um it will it will make a memory of things too so let's just say like you come back to this chat and your times are doing better than you expected or something's off or you want to just fine-tune something then you come back to this chat and you keep it going you say okay well I did this today and so what I do when I'm doing my marathon training is not every day but on significant runs I go back to it and say okay let's let's pit this run what I just did against what you told me to do how did it Stack Up what can I do to improve it and then I go from there and that's been really helpful because I've been I've been doing runs lately that I feel are way out of my abilities and when I used to look at these runs on other people's stas and I used to imagine running like that and I would just think in my head that there's no [ __ ] way I'm ever going to run that fast so I don't even want to hear that but now I'm actually entertaining it and I'm entertaining in my mind speeds that I can't believe I'm I'm performing speeds that I can't believe and going through initial marathon training was survival going through marathon training to get a PR is just a fine-tuning process it's a learning process and it's really cool actually because you take this massive project you see I did all these things right but I did these things wrong and so let me see if I can fine-tune or fix these things so in order to get to that place though you start with a 5K and you start by doing this and you and again AI can lay out the structure and tell you what to do but it ain't going to do it so the only one that's going to do it is you so this is fine and magic and all that only if you're doing the work because if you're not doing the work this is just letters on a screen doing nothing okay so yeah so it analyze the the that workout and feedback and adjustments so I'm going to just ask these runs are solid for month 20 okay I'm going to ask one more time please output daily plan in an easy [Music] to copy format because what it does also is it likes to Nest things and put things in tables it likes to do um like lines um bullet lists but it like double and triple indents bullet list so when you copy them into some other place the formatting Goes Bananas so I like to tell it to just chill with the formatting and just give it to me like in a basic like layout okay please output daily plan in easy to copy format please notice I still say please please include strength and stretching please also include nutrition based on this let's see see now this is very annoying to me because I didn't ask it well it shouldn't be annoying because I didn't ask it and I didn't tell it but I don't need it to tell me what to do on strength training days maybe some people do and again just so that you know that that's an option if you don't know what to do it will fill in the blanks for you but if you already know what to do then just tell them that and again refine this with the tool as many rounds as you need to take to get it right and that involves looking at what it said and just knowing certain things you have to be intuitive to a certain degree and say well no that's weird that doesn't make sense or I just I don't know something something's wrong about that and ask to check itself because it's often that you ask it to check itself before it riggy wrecks itself and it does check itself and it's wrong and it admits it and then fixes it so um and now I just want to make sure this is to achieve a 30 minute achieve look at that 30 minute um 5K in 4 months from oh my God 45 men 5K now see it it's something different and so listen just don't get discouraged by that just work with it and then take this plan see here's the the double nested bullet points that drive me crazy but that's okay the tempo runs are great yeah see it's telling you to increase the long runs to four miles I get that okay and so okay so from here I think you get it now and what I like to do then daily is or weekly I should say weekly I get my plan laid out for me okay so I don't necessarily go out and print like a four-month plan or anything like that but weekly I get my plan laid out for me and then what I'll do is I have chat GPT on my phone too and in the morning um that I know I'm going to do a run I'll go to it and I'll keep the same thread open mine's the Boston Marathon thread this is the new one um and I'll tell it or I'll ask it what's today's run what's what's going on and make sure that it's on point telling me what to do and try my best to adhere to that and if I'm having doubts like you know any adjustments that need to be made or if I have new parameters new parameters could be an injury that you're nursing a new parameter could be a fluctuation in temperature that you didn't see coming or a cough you have um or a schedule conflict you know you're used to you're used to running at 7:30 in the morning but now you have some meeting or you have something at your kids's school so you can't really run in the morning you have to do it sometime either in the afternoon or a different time so you can screw your whole schedule up you know and how do you adjust for that this will help you adjust for those new parameters but it won't help you adjust for the new parameters unless you enter the parameters in so every single time you complete something if you're really wanting to do this you know it's the same thing as having a coach ultimately it's just not a person you still have to interact with it and tell it things and be honest with it and let it help you it's just going to give you data okay this is just data based on a math problem that is helping you get from what you got to where you want to go so the more d data you can help to solve this big math problem this Logistics and math problem the better your outcome is going to be okay so I hope this gives you at least enough insight to set up the framework and if you need any help with actual coaching you know like CU again there's there's a human element that provides motivation there's a human element that provides Hands-On help um and you know the ability to reason and go back and forth and talk about different variables in a different way the human coach is always going to be of value but it may not be affordable or desired you may just want to rely on this and so I'm just giving you the framework to do that so if you need a human coach I would love to work with you um and if you need a coach just to help you with the technology part of it because this is a big mystery to a lot of people and I spent 25 years in this chair now for the last like seven or eight just trying to get out of the chair more often not permanently but more often um as a digital professional I know how to use all these things and use them well and I think that's a big benefit and it will be a big benefit going forward so if you need help with the digital aspect of it let me know I'm open to training um both digitally and physically remote in person it's been a joy to teach people and I look forward to doing it again hopefully this helps somebody use chat gbt in a in a smart smart way to get to their goals whether it's running or some other form of physical activity I've just happened to focus on running today I'll be back soon with a way to manage and track your food and your calories using chat GPT peace out