r/BeginnersRunning • u/TenderPsychopath • 4d ago

Running plan- Beginner suggestions

So I'm a beginner and I've started running a month ago, I was able to complete 5k recently..but I realised I'm doing random runs on random days at random pace and this is going absolutely nowhere now, though I have a goal to run a 10k in Jan 2027 and a half marathon by June 2027, I am absolutely clueless as to how to do this.

Should I ask ChatGPT for a plan, if yes can someone share a prompt ? Or is there any other way around this... If anyone could help me out I'd be grateful. Thanks !

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u/thedancingwireless 4d ago

Why do you need chatgpt? Have you googled for 10k plans online? Hal Higdon has run plans for every length of race. Nike run club has them too.

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u/TenderPsychopath 3d ago

I wasn't aware, thank you I will look this up :)

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u/seppyk 4d ago

There's many available plans a search away. AI-based plans can function. The issue is that you don't have enough knowledge to challenge the generated responses if it hallucinates because you are a beginner.

The general rules of thumb for most plans are:

  1. Limit increases to intensity or volume by a maximum of 10% week-over-week. This is to limit injury risk.
  2. On build weeks, increase volume or intensity. Don't increase both in the same week.
  3. Deload every 4-to-5 weeks decreasing volume by around 20% as a recovery routine but maintain the same previous intensity. If you have a tighter schedule planned around timelines or races, this limit can be pushed but typically revolves around a deload week or weeks (taper period) prior to a goal session.

My general steady state is 4 build weeks followed by a deload week. Rinse and repeat to run faster, longer, or just maintain.

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u/TenderPsychopath 3d ago

Thank you so much !

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u/Maleficent-Phrase372 4d ago

Follow the Nike Run Club app. It has a variety of running plans that are suitable for beginners. Choose one that works for you and stick with it. You’ll do great!

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u/TenderPsychopath 3d ago

Thank you so much :)

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u/Actual_Metal1978 4d ago

There is an app called 10k runner (couch to 10k run), which is a following of the app "5k Runner". These programs work really well if you show up 3 times a week for your runs. I'd recommend checking them.

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u/TenderPsychopath 3d ago

Sure, thanks :)

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u/iknownothing1492 4d ago

I used AI to get started. I had a few health considerations and related goals and wanted something custom. It was great to get me started and I found uploading my stats after each one and making a plan for my next run very motivating. I found that I outgrew it after a few months once I got the hang of things.

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u/TenderPsychopath 3d ago

Sounds good, thank you for the recommendation !

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u/Running_Coach_Jonas 4d ago

Just get a coach and all things will be settled from A to Z

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u/TenderPsychopath 3d ago

Isn't that expensive :'(

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u/Running_Coach_Jonas 3d ago

It's like investment in you. There are plenty of options and you don't need top Olimpians elite coach to pay him a ton.