跑步訓練計劃 跑者如何用AI制定真正有用的訓練計劃

The biggest leap in AI has happened, and it's now possible for runners to take their training to a whole other level. And the runners that jump on the AI that I'm about to show you are going to see great results. Honestly, I cannot believe what I'm about to show you is real. So this first AI is not the most mind-blowing of the bunch, but I want to show it to you because most people are using it wrong, and you can make it so much better. Now, most AI training plans will make you feel like a pro right up until you plateau or you get injured. And it's not because AI is bad, it's because you're using it the wrong way. You see, when you ask AI for a training plan, have you ever wondered what it's based on? Like, if you tell it to be a world-class coach, then which coach? Which method? You see, there's no single best system, so AI tends to mash together a little bit of everything. So why is that a bad thing? Well, imagine asking a nutritionist to combine keto, a high-carb diet, and intermittent fasting into one plan. Each one works on its own, but together they contradict each other at every meal. And then you end up worse off than if you just picked one and stuck with it. AI does the same thing with your training. It pulls from Lydiard, Jack Daniels, the Norwegian method, and they are all great systems. But AI mashes them together into one training plan that doesn't really follow any of them. And a plan that follows no clear system is a plan that gets you nowhere fast. So, let me show you how to get AI to give you a plan that actually makes you run faster, and then how to make it way easier going forward with something that used to cost hundreds of thousands of dollars. First of all, you have to give it guardrails. You need to tell it your level, your recent mileage, your injury history, but most importantly, the training philosophy that you want it to follow. For example, I might use a prompt like this. Build me a training plan using the Lydiard training model, prioritize staying healthy, cap intensity to four sessions per week, and don't increase mileage by more than 10% per week. Ask me about my current level, recent training, and injury history before you build anything. Now, you can take this a step further and build an app that uses the guardrails using a free tool called Google Studio. And then with just a few prompts, you've got your own personalized app that can generate training plans designed just for you, which is absolutely insane. I've actually done that based on how I coach. And even though it's not perfect, just like any app, it can get you 90% of the way there. Now, if you don't know what training system to follow, just tell the AI your current level and your goals and ask it for the best coaching system for your level. And then ask it for a prompt you can use to build the app. But we're only scratching the surface. The next thing I'll show you is how to get $1,000 worth of running assessments for free. So chances are you're strong enough to run faster right now, but you're just leaking energy with every step. Like imagine pushing a shopping cart. If you lean back, you're basically fighting it. If you twist it side to side, you're wasting energy that should go forward. Running form works the same way. If you're braking with your foot out in front, or you're twisting from side to side, you lose speed. And until recently, fixing this meant paying a specialist to watch you run. And as someone who used to do this in a lab, I'll tell you it can get very expensive. And you'd only get feedback once. If you wanted to do it again, you would have to pay for another session. But now you can just film a short clip, upload it to AI, and get an analysis in seconds with steps to take to improve. And just like before, you can take it a step further and make your own personal app for it in minutes. I did this using all the principles I teach, and it's not perfect. And sometimes it will give you slightly different results, but it's actually pretty good. However, it still does not show you how fast you can expect to run. So the next thing I'll show you is how to know exactly how fast you can run in your next race. You see, one of the biggest questions that I get is how fast do you think I can run on race day? And here's the thing. If you get this wrong, especially in the marathon, you don't just miss your goal. You can lose 20 minutes or more and turn the whole race into a horrible experience. So how do we prevent that? Well, I had a client who recently wanted to go sub three in the marathon, but his training didn't support it. He couldn't even hold race pace for more than five miles in training. But race day comes and he tells himself, I'm not going out slow. So he hits the first 10K at sub three pace. But then the wheels came off. When he finally finished the race, he lost more than 30 minutes and he felt bad the entire way because so many runners flew past him. So what could he have done instead? He needed a realistic target pace before the race, one that matched his current fitness, but also could let him go out a bit faster if he wanted to. Now, usually you'd need a recent race like 5K or 10K to predict your marathon time. And it would still only give you one goal. So you'd have to split it perfectly to reach it. But now you can use a personal race pace calculator based just off your training. And you can even tell it if you want to go out a bit faster. Like I built this one that lets you plug in any recent results, even from training, and it gives you a realistic finish time and pacing options. So even splits, negative splits, or even a controlled fast start. Now it's not like this is a future predictor genie. It's still just an AI, but it can give you a great starting point and help manage expectations so you don't blow up in the final part of your race. Now, if you want this exact calculator, you can get it completely for free in the description. So the next thing I'm going to show you, I use a lot because it allows you to save so much time if you want to get faster. So here's the problem. Once you've done a race or a hard workout, it's really confusing and takes a long time to look through the data to find out what went right, what went wrong, and what you need to change the next time. So most runners skip it and end up not really learning anything. But now with AI, we can learn a lesson super easily and super fast. Let me show you how. So a couple of weeks ago, I did a 10K. And now I want to know what I need to change going forward if I want to run faster. So I just upload an image of my race performance. I got mine from TrainingPeaks, but you can just as easily get it from Strava or the app that's connected to your watch. And then I'm just going to tell it to analyze this 10K race and tell me what was the biggest thing holding me back and what do I need to focus on to run faster. And as you can see, it gives me a complete breakdown of what I need to focus on moving forward. And learning lessons like this from training and racing is extremely important. It will help you improve so much faster because you learn what you respond to every single time you go hard. But AI can't do everything. And there's five critical mistakes that you must fix if you want to run the fastest you possibly can. So go watch this video next, where I'll show you exactly what they are and how to fix them.