AI-Powered 800m Repeats
Workout - AI-Powered 800m Repeats
- 12min @ 6'30''/km
- 5 lots of:
- 800m @ 5'15''/km
- 3min rest
- 10min @ 6'45''/km
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A breakdown of Using A.I. to train me for my first marathon under 50 DAYS! from RUN SDJ. We’ll focus on the essential takeaways so you can start today’s workout. Watch the full video for the rest.
Key points
- ChatGPT can generate a 7-week day-by-day marathon plan tailored to your needs, like keeping your Saturday park runs.
- The plan is given in kilometers with five pace zones: easy, comfortable, conversational, fast intervals, and tempo.
- Strength training: an 8-movement routine, performed several times a week.
- Garmin Connect’s Workout Creator lets you sync daily sessions to your watch for on-device guidance.
Workout example (week 3)
| Day | Session | Distance | Pace/notes |
|---|---|---|---|
| Mon | Easy run | 6 km | Easy pace (about +60-70 s/km slower than race pace) |
| Tue | Interval set | 5 x 800 m | Fast interval pace (about 10-15 s/km faster than race pace) with 400 m jog recovery |
| Wed | Rest or light cross-train | ||
| Thu | Tempo run | 10 km | Tempo pace (about race pace + 20-30 s/km) |
| Fri | Easy run | 5 km | Comfortable conversational pace |
| Sat | Park run | 8 km | Easy to moderate |
| Sun | Long run | 22 km | Long-run pace (about +90-120 s/km slower than race pace) |
Strength routine (2-3x/week)
- Squats, lunges, deadlifts, push-ups, planks, single-leg bridges, side-plank dips, and calf raises. 2-3 sets of 8-12 reps each.
Closing note Try this 7-week AI-generated framework by adjusting the pace zones based on your recent 5 km and 10 km times. Feed the sessions into the Pacing app for real-time tweaks.