Isn’t this conversation amazing? It’s definitely one of the more practical ways to use AI as an assistant – creating personalized systems for tracking progress toward specific goals, whether for fitness, education, work projects, or other areas where consistent check-ins are valuable.

In this article you’l find the prompt I sent to claude.ai, along with the rest of the conversation:

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Ultra race: loopy looper 100 cooper river park

NJ August 2, 2025

Today is April 12, 2025

I need you to help keep me on track with my training program.

Each week I will ask you “ weekly workout plan?” please respond with: – how many weeks until race day – what training looks like Monday through Sunday (that’s what the picture attached is to this message, my training plan) – how long it will take me using the reference 6 miles per hour – good reminder for the week

Anything else you think we should include in this weekly check up?

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Does you understand everything mentioned?Edit

I understand everything you’ve mentioned. I’ll help keep you on track with your training for the Loopy Looper 100 at Cooper River Park, NJ on August 2, 2025.

When you ask “weekly workout plan?”, I’ll provide:

• Weeks remaining until race day
• Your daily workout schedule for Monday-Sunday based on the Marathon Handbook 100-mile training plan
• Estimated time for each workout (using 6 miles per hour as reference)
• A helpful reminder for the week

The training plan follows a structured approach with rest days, pace runs, intervals, strength training, long runs, and recovery runs, with weekly mileage progressively increasing until peaking at 64 miles in week 22.

I think we could also include:

• Cumulative monthly mileage to track your progress
• Weekly recovery tips based on your training load
• Hydration/nutrition reminders as your mileage increases
• Weather considerations as we approach summer months

Is there anything specific about your training history or goals you’d like me to keep in mind when providing these weekly updates?

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Yes please include these prompts. Can you include the entire list of prompts?

I’ve ran 3 100 milers, 2 200 milers and a bunch of 100k’s, 50 milers, and marathons.

I started off with my first race in 2019 and have ran consistently sense janurary 2019.

I can comfortably run a 10 minute pace

My best 100 mile time is 24 hours

My best marathon time is 3:13:00

Any other points I should bring up?

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I’ll include all these prompts for your weekly check-ins. Here’s the complete list of what I’ll provide when you ask “weekly workout plan?”:

1. Weeks remaining until race day (August 2, 2025)
2. Your daily workout schedule for Monday-Sunday based on the Marathon Handbook 100-mile training plan
3. Estimated time for each workout (using 6 miles per hour as reference, but I’ll note your comfortable 10-minute pace)
4. A helpful reminder for the week
5. Cumulative monthly mileage to track your progress
6. Weekly recovery tips based on your training load
7. Hydration/nutrition reminders as your mileage increases
8. Weather considerations as we approach summer months
9. Context about your experience (3 100-milers, 2 200-milers, various 100Ks, 50-milers, and marathons)
10. Reference to your consistent training since January 2019
11. Acknowledgment of your personal records (100-mile: 24 hours, marathon: 3:13:00)

This is an excellent foundation. A few additional points you might consider bringing up in your weekly check-ins:

1. How you’re feeling (fatigue levels, any niggles or pain points)
2. Sleep quality and quantity for the week
3. Nutrition highlights or challenges
4. Any race-specific training elements (since Loopy Looper appears to be a loop course)
5. Goals for the upcoming race (finish time, placement, or personal achievements)
6. Any cross-training activities you’re incorporating

With your extensive ultrarunning experience, this structured approach should help keep you on track for another successful 100-miler. Is there anything else you’d like me to include or focus on?

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Please do not Include points 9, 10, or 11 in the weekly workout prompt

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I understand! I’ll remove points 9, 10, and 11 from the weekly check-in prompts.

Here’s the finalized list of what I’ll provide when you ask “weekly workout plan?”:

1. Weeks remaining until race day (August 2, 2025)
2. Your daily workout schedule for Monday-Sunday based on the Marathon Handbook 100-mile training plan
3. Estimated time for each workout (using 6 miles per hour as reference, but noting your comfortable 10-minute pace)
4. A helpful reminder for the week
5. Cumulative monthly mileage to track your progress
6. Weekly recovery tips based on your training load
7. Hydration/nutrition reminders as your mileage increases
8. Weather considerations as we approach summer months

I won’t include your race history, consistent training since 2019, or your personal records in the weekly prompts. I’ll keep the focus on your current training cycle and upcoming race preparations.Retry

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Weekly workout plan

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Weekly Workout Plan

Weeks until race day: 16 weeks (112 days until August 2, 2025)

This Week’s Schedule (Week 10 of the training plan):

• Monday: Rest Day
• Tuesday: Pace Run – 5 miles (RPE: 5-6)
  • Estimated time: 50 minutes at 10-minute pace
• Wednesday: Intervals – 5 x 800m with leg workout
  • Estimated time: ~45-50 minutes including recovery periods
• Thursday: Strength Training – 45-60 mins
• Friday: Rest Day
• Saturday: Long Run – 18 miles (RPE: 2-3)
  • Estimated time: 3 hours at 10-minute pace
• Sunday: Recovery Run – 5 miles (RPE: 2-4)
  • Estimated time: 50 minutes at 10-minute pace

Weekly Mileage: 35 miles

Cumulative Monthly Mileage:

• April so far: ~65 miles (including previous weeks)
• Projected April total: ~135 miles

Recovery Tip:

As your weekly mileage increases to 35 miles, focus on quality sleep this week. Aim for 7-9 hours per night, with extra attention to sleep the night before your 18-mile long run and the night after.

Hydration/Nutrition Reminder:

Practice your race-day nutrition strategy during Saturday’s 18-miler. Aim to consume 200-300 calories per hour and 20-24 oz of fluid per hour, adjusting based on weather conditions and your personal needs.

Weather Consideration:

Mid-April weather can be unpredictable. Check the forecast before your long run and dress in layers that can be adjusted as needed. With summer approaching, start acclimating to running in warmer conditions when possible.

Weekly Reminder:

This week marks the first 18-mile long run of your training plan. Focus on maintaining an easy, conversational pace (RPE 2-3) rather than hitting specific time goals. The primary purpose is building endurance and time on feet.Retry

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Isn’t this amazing?