A Detailed Week of High School Runner’s Workouts: A Critical Analysis

Okay, we’re back with part 2. For the AI coach, this person said you need to be more specific in your prompt answer. Quality is proportional to prompt quality. And I completely agree. So I gave it more details.

Honestly, my weekly mileage fluctuates, so I didn’t really give it a mileage range, but I said, give me a runner’s one week full workout. 18 year old female, I’m in high school.

I give it my mile PR, my 800 PR, and even my 3 KPR, which I rarely raise. I also this time ask for exact cases and recovery. So for Monday, we’re starting off with the workout warm up, 10 to 15 minutes of easy jogging. Workout is 6 by 800 at 245 pace, which is slightly faster than my mile PR pace. And then I have recovery, which is a two minute slow jogging or walk in between and 10 to 15 minutes of easy jogging. If my mile PR pace is 459 and it’s telling me 2:45 is slightly faster than my PR, let’s just do the math there. 2:45 times two is 5:30 pace. Now, I love math, so it’s pretty easy to know that is not slightly faster than my PR. That is much slower than my PR. Also, 2 minutes of slow jogging or walking in between intervals is kind of difficult to do while you’re doing on a track. I would prefer if it was like 200 meters or something that’s meter based. For Monday, I’m giving it a 5 out of 10.

Moving on to Tuesday, we only have 30 to 40 minutes at a conversational pace. Again, these pieces are not exact. This is a 3 out of 10. However, I do wish it was just more specific with what conversational pace was that can range from like the 10 minutes to like the eighth, the seven 30s. It’s so broad. I can have a conversation at a lot of different paces.

Moving on to Wednesday, we have a Warner, which is 10 to 15 minutes easy jog. The workout is 5 by 1 K at 3:40. Recoveries, two to three minutes of slow jogging are walking in between and cool down is 10 to 15 minutes of easy jogging. Okay, I do think this is enough mileage in the day. You have 10 to 15 minutes, which should bring you just under two miles. Then you have 5,000 meters worth of workout and then you have another two miles of running. But I just don’t see the correlation of doing one case and eight hundreds literally two days apart. It would make a lot more sense if we were going a lot faster for the 800. And then we’re gonna slow it down for Wednesday also if Wednesday was more so around 12 meters. So we have a speed day and then we have a little bit more of an endurance day.

However, I would rate this day like a 6 out of 10. I don’t think it’s a bad workout. I just don’t think it fits in the timeline. So I’m trying to rate it by the week. So for Thursday, we have a cross training rest day. No details, just cross training or rest. Today I do like training 5 to 6 times a week and then having one day off. So this can be my off day.

Moving on to Friday, our third workout of the week already 10 to 15 minutes of easy jogging, 4 by 400 at 70 seconds, slightly faster than my 800 PR. Again, the math is wrong on that. That would make my PR 2:20. I gave it my PR, which was 2:15.

Recovering 90 seconds of slow jogging or walking between intervals. Again, same thing, kind of difficult to do on a track, 10 to 15 minutes of easy jogging. There is no paces on here other than the workout portion. Also, 90 seconds of slow jogging or walking in between intervals just doesn’t make sense if I’m only doing four hundreds. At 70, someone that is running a 459 mile, a 2:15,800, and rarely runs the 3K and runs 10:14, which is just under 11 minutes for the two mile. This is nothing 4 by 4 hundreds at 70. Like if it was truly under my 800 m PR pace, so more so around that like 66 second pace, that would make sense because that’s a 2:12,800 and that’s slightly under my 2,15 PR. However, it’s not. So if it actually had the correct pace, I would probably give it a 7 out of 10. But since it does not have the correct pace, this is a 4. It’s also the third workout of the week. But after a workout, we have 60 to 75 minutes at a comfortable conversational pace. I’m assuming this is the long run of the week. Honestly, why am I doing it right after I did three workouts? And then Sunday is a rest day or easy recovery, 20 of the 30 minutes at conversational pace. This is too much. 3 workouts, one long run, and no details.

So it seems as though, even though I gave it my PRs, I gave it what my main event was, and I also let it know that I was in high school. It did not seem to do better. If not, it did worse. Although I do agree with AI, you have to give it more details to get better results. Unfortunately, in this case, it just did not do the job. So I think it’s really important that you’re doing your own research in your creating your own training plan. If you do not have a coach. Overall, I give this a 4 out of ten.