---
title: 'How to Build a Free AI Training Plan with ChatGPT'
source: 'https://youtube.com/watch?v=uSXDXIwtYis'
video_id: 'uSXDXIwtYis'
date: 2026-07-12
duration_sec: 585
---

# How to Build a Free AI Training Plan with ChatGPT

> Source: [How to Build a Free AI Training Plan with ChatGPT](https://youtube.com/watch?v=uSXDXIwtYis)

## Summary

This video demonstrates how to build a personalized AI training plan for running, including strength and nutrition, using ChatGPT for free, instead of paying for expensive apps. The creator walks through setting up a project, inputting personal data, and generating a structured plan with phases, CSV export, and PDF visualization.

### Key Points

- **Problem and Solution** [00:00] — Most running apps charge €20/month for AI training plans. This video shows how to build your own for free using ChatGPT.
- **Gather Past Running Data** [00:17] — Take screenshots of your running app (e.g., Strava, Garmin, Apple Watch) showing weekly mileage and other stats to provide context to ChatGPT.
- **Create a ChatGPT Project** [00:47] — Open a new project in ChatGPT (e.g., 'Ultra Morocco 2025') to keep running, strength, and nutrition plans in one place.
- **First Prompt: Background Info** [01:16] — Prompt ChatGPT to act as an expert running coach and nutritionist. Provide age, weight, height, body fat, current PBs, running history, past injuries, and lifestyle details.
- **Second Prompt: Upload Data** [03:08] — Upload screenshots of past training data and ask ChatGPT to confirm understanding. This step is crucial for accuracy.
- **Third Prompt: 10 Questions** [04:05] — Ask ChatGPT to ask 10 questions about race specifics, injury recovery, training preferences, nutrition, and lifestyle to tailor the plan.
- **Baseline Training Plan** [05:11] — ChatGPT creates a baseline weekly training plan based on all provided information.
- **Organize into Four Phases** [05:27] — Prompt ChatGPT to structure the plan into four phases: initial (aerobic endurance), progression (intervals, tempo, hills), taper (reduce mileage), and recovery (post-race).
- **Integrate Strength and Mobility** [06:37] — Add strength sessions (2-4 per week, 30-60 min) and mobility (2-6 per week, 10-20 min) with guidelines to avoid overtraining.
- **CSV Export to Spreadsheet** [07:22] — Ask ChatGPT to create a CSV file for import into Google Sheets, allowing easy editing and visualization of the plan.
- **PDF Visualization** [08:17] — Request a 16:9 PDF document to see all sessions leading up to the race.
- **Nutrition Plan** [08:48] — After the training plan is ready, ask ChatGPT to ask 10 questions about eating habits and preferences to create a personalized nutrition plan.

### Conclusion

By following these steps, you can generate a comprehensive, free training plan with ChatGPT that rivals paid apps, including a structured running plan, strength and mobility integration, and a nutrition plan, all exportable to spreadsheet and PDF.

## Transcript

Most running apps charge €20 a month for an AI training plan. Today I'll show you how to build your own training plan for free using ChatBT. Let's get right in. important running data from the past few months. This step is really important
we're not going to overtrain and get injured. So go into your running app. Mine is a Sundto, but you maybe have a Garmin, an Apple Watch, or a Chorus. Honestly, they're all doing the same. And literally just take screenshots of
really good one. Your weekly mileage is really important. Maybe even your going to airdrop that to our MacBook or whatever you're using. And let's open
Chat GBT. So once we're in ChatBT, first step is we're going to open a new project. Name it whatever. I'll go with Ultra Morocco 2025. Now, technically, you could split your running plan, your strength plan, and your nutritionist
communicate with one another. Each chat kind of has its own brain. And so, if kind of depend on your running week, then it's really important to keep it
first prompt. Dear coach, now obviously I'm going to write this prompt with my information, but put your relevant information where it fits. And if you want all the prompts with blanks just to fill it in, you can download it for free
in the first link of the video description down below. So, dear coach, I'm Rafa and I want you to act as my expert running coach and nutritionist. Your mission is to get me in the best shape possible to achieve my next goal,
the ultramarathon 2-day stage race in Morocco on the 15th of November, 2025. understand my background, habits, and context. Base info here, insert your
age, your weight, your height, and your body fat if you have it. Sports sporty? Are you just starting out? All that information is important. And then your last current PB. If that's a 5K, if that's a marathon, doesn't matter. Just
input your most current personal best in there. Then your running history. When did you start running? What are the major races you did and your time really helpful. Then your past injuries. Okay, so I have multiple ankle sprains. I had
shin splints in 2022, IT band syndrome, runner's knee. All your injuries should be here. And of course, the most important are the injuries that are the from a miniscus tear, and that's going to be really, really important um for my
for my mobility and strength sessions. Last but not least, your lifestyle. How much you sleep? Uh where do you work? Do you work from home? When do you usually go to the gym? Do you have a gym near you? Um, how many days a week do you
run? Okay, if you run with a run club or something like that on certain days, of information are going to be really useful later on. So, before we click enter, just make sure that the AI is up for the challenge. So, then Chachi will
give you an answer saying that he's very motivated to take on this challenge and first prompt. There's two more before we actually start building our plan. The second prompt will actually include the screenshots that we took earlier. So,
data. Screenshots of my past training from my Sunundto app. Can you confirm you understand that data or do you need me to clarify anything? Just drag and drop your pictures here. I do think that this is also available for the free
version of ChatBT, but honestly, I'm not sure anymore. If not, you can also transcribe the screenshots into actual text. All right, so it tells me it fully understands that data, so I don't need to clarify anything. Sometimes there can
be misunderstandings. So that's why it's important to ask and confirm. already. So now we can get into the first big task that you're going to have
building my plans, please ask me 10 questions that will help you perform going to have the same questions as me, okay? That's because I am training for a
completely different race than you might be training for. Okay? That's why this video is a followalong. And the best way to do it is to just take it and adapt it to your situation. What did it made different categories, one for race
specific, one for injury recovery, okay, because of my miniscus tier, one for my training preferences, nutrition and lifestyle, and life context. So, this is really awesome. It even asks me if I have any big life events coming coming
up before the race. So, it can make my training plan according to those events. The apps that I tried like runner and urun, they are AI based uh training coaches. They don't even ask you these questions. So, so this is awesome. So,
take time to respond to these questions. Okay. sentence at the end. Please create a baseline training plan based on all my
answers. All right. So, already chatbt created a really solid baseline structure for my weekly training plan. Okay, I can see it. It included the running history. It's based on my current goal. So this is super
take that baseline and structure it into four phases because each training plan in the world works in four phases. You first have the initial phase. It's kind of to get started. Then the progression phase. That's the biggest block. Okay?
It's like progressive overloading until like two weeks before the race. Then you have the taper phase which serves to get your volume down, keep the intensity high to get you into peak athletic performance on race day. And then the
recovery phase which is like 2 weeks after the race. So now the next prompt will be based on that. So great, thanks for the baseline running plan. Now please organize this running plan into four clear phases leading up to my race.
One, initial phase, build aerobic endurance, consistency, and injury prevention. Two, progression phase. at intervals, tempo runs, hill workouts, and gradually increase long run distance. Taper phase, reduce mileage
and intensity to arrive fresh while maintaining sharpness. And lastly, recovery phase, post- race recovery plan with reduced load, mobility, and gentle each phase and explain the main purpose of the phase. All right. So, now that we
according to our goals and our lifestyle, we can now sprinkle in some strength and mobility sessions. Now, please integrate strength and mobility sessions on top of it. Guidelines. Okay, these are my guidelines. You obviously
have different ones, so just act accordingly. Add two to four strength availability and preference. Make sure strength sessions don't fall the day before hard interval workouts or long runs. Each strength session should last
30 to 60 minutes depending on time available. Add mobility sessions two to six times per week. Length can vary from 10 to 20 minutes. Focus on common weak existing running schedule without creating overload and explain why you
placed them where you did. All right, so now comes the best part of do a CSV export so we can import it into Google spreadsheets and actually have
our plan in a spreadsheet and you know move things around, take off sessions, etc. So the prompt we're going to use is great. Now please create a CSV file that I can import into Google spreadsheets to visualize all of this.
plan and gave me a CSV file right here that I can download. I'm going to do that and import it into a new spreadsheet.
So, I open this here. Import. Yes. And there we go. It doesn't look that great yet. We can still do some formatting, but this is a full training
plan including everything we want with focus and notes at the end all the way until race day. That's amazing. But we can go even further than that. Let's go back to chatbt and actually ask it to visualize something into a PDF. Amazing.
Now, please visualize this in a 16x9 document so I can see all my sessions leading up to the race. And here we go. This is it. So, we have a full training plan
exported into a PDF from ChatBT. That's amazing. All right, it's time for training plan because otherwise the AI won't know what to base your nutrition
plan on. And so because this is again a case-by case thing, I asked ChachiBC again to ask me 10 questions about my eating habits and preferences to perform its job as a nutritionist as good as possible. So here's the prompt. Now
before you create my nutrition plan, I want you to ask me 10 questions about my your abilities. Again, take as much time as you need to answer these questions and it will give you a full nutrition plan that's based on your training plan.
If you want to download all the prompts uh with a blank so you can fill it in, for free into your mailbox. Thanks a lot for watching. Stay wingy. Peace.