How do I actually follow this run once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

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Running · Plan · Endurance

Marathon plan (16 weeks)

Q: What is the best ChatGPT prompt for a running plan like this?

Use the research-backed prompt on this page: "Build me a 16-week marathon training plan, running 4 to 5 days a week. Base it on a polarized approach — about 80% easy conversational running (heart-rate Zone 2) and 20% harder (a weekly tempo and some intervals) — with…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable run you can run hands-free in sweatcue.

Intermediate · 25–39 · 16-week plan · 4 to 5 days a week

Sixteen weeks built on easy volume and a long run that climbs to race-ready. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole run hands-free.

Session at a glance

Duration16-week plan · 4 to 5 days a week

FormatTimed intervals

Focus16 weeks

IntensityZone 2

EquipmentJust you (a watch helps)

Best forEndurance, intermediate

This is how sweatcue structures the session once you paste it in — timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Build me a 16-week marathon training plan, running 4 to 5 days a week. Base it on a polarized approach — about 80% easy conversational running (heart-rate Zone 2) and 20% harder (a weekly tempo and some intervals) — with a long run that gradually builds toward around 32 km (20 miles), stepping back every few weeks to recover, and a 2 to 3 week taper before race day. Add one optional strength session a week. For each training day list the week, and the run as a duration or distance with a target effort or heart-rate zone. Include the rest days.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Marathon training is built on a large base of easy, conversational mileage with a smaller share of harder work, and a long run that progressively lengthens (with recovery weeks) toward about 32 km before a taper. Adding a little strength training improves running economy without harming the aerobic engine.

Sources: Seiler, Int J Sports Physiol Perform 2010 (80/20 distribution); Stöggl & Sperlich, Front Physiol 2014 (polarized training); Blagrove, Howatson & Hayes, Sports Med 2018 (strength & running economy)

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud — auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.