Using AI to Create Ultramarathon Training Plans: Complete Guide + ChatGPT vs Gemini Comparison

Описание: Ultrarunners: Every wonder if AI tools create effective ultramarathon training plans? Want to know the red flags 🚩to look for? In this video, I put ChatGPT and Gemini to the test using the same prompt and walk you through exactly what works, what doesn't, and how to get the best results form a coach's POV. While these tools can be helpful starting points, they're not perfect—and using them incorrectly could lead to injury or poor race preparation! Read on for specifics of how to prompt and what to watch for.

⚠️ Disclaimer: I'm not suggesting AI tools should replace coaches, personal trainers, or physical therapists. These tools have many flaws (as you'll see). I highly recommend having your plan checked by a coach or experienced runner-friend.

P.S. After comparing multiple tools, Claude is actually my favorite!

🤓 Top Tips for Getting an Accurate Training Plan:

1. Provide complete background information:
Give the AI tool your full running history, including when you started running, past races, ultra experience, injury history, trail access, typical weekly schedule, current longest run, total weekly volume, and average weekly vertical gain.
2. Share as many race details as possible:
Provide your target race name and link if possible. AI tools can search the web for race details. If your race isn't found, manually provide the distance, date, elevation gain, and terrain type.
3. Be extremely specific about any limitations in your training.
Don't just ask for "a 50K training plan." Specify everything: which days you prefer to run, your preferred off day, strength training days, and don't be afraid to ask for suggestions for cross training options, strength training, and more!

⚠️ Limitations of AI Tools:

1. I found these tools struggle with prescriptive speed workouts specificity for ultrarunners—the recommendations tend to be generic and scattered, and do NOT follow best practices. I recommend consulting a qualified coach for speed work programming.
2. AI also can't prescribe personalized strength training based on your individual weaknesses. Work with a physical therapist or personal trainer for this component.
3. AI tools don't know your neighborhood or trail access, be sure to tell the tool if you have access to trails or if you need to compensate in your plan.
4. AI doesn't know your injury history! Always consult with a PT and/or your doctor before starting any plan.

Bottom line, I suggest having an experienced ultrarunner or coach review your AI-generated plan to catch any issues.

🚩 Red Flags to Watch For:

Long runs over 20 miles: Research shows runs exceeding 4 hours or 20 miles increase injury risk. Ask the tool to red-do your plan with runs up to 20 miles but no longer.
Speed work too close to long runs: Maintain 2-3 days between speed sessions and long runs.
Missing recovery runs: The day after speed work should always be an easy recovery run.
No off days: Ensure at least one complete rest day per week.
Missing down weeks: Build for 2-3 weeks maximum, then take a recovery week. Never increase volume more than 10% week-over-week.
Insufficient taper: The plan should include at least a 2-week taper before race day.
Rapid volume increase: Be sure your total weekly volume doesn't increase more than 10% week to week.

AI tools can be useful for creating ultramarathon training plans, but they require careful prompting and thorough review. Use this guide to get the most accurate results while avoiding common pitfalls! Happy training!

📘 Free Resources + Community + More

I'm happy to review your AI plan, get in touch! → crookedrivercoaching.com

Want to learn more about training plans? Download the ultimate beginner ultrarunning Ebook → https://www.crookedrivercoaching.com/...

🌐 Connect With Me

Instagram → @the.okayest.trail.runner

Jon the Ultimate Beginner Trail and Ultrarunner's Facebook Community →   / 2609581762573107  

Chapters:
00:00 - Intro
01:00 - Gemini Training Plan Review
09:20 - ChatGPT Training Plan Review
16:25 - Top Tips for Prompting AI Tools + Summary