A real plan, no sign-up.
This is the real plan on our test account. The digital work below was produced by the product’s own runs on the dates shown and is copied here unedited, only trimmed for length. Snapshot taken 13 October 2026.
Another real plan: a founder’s product launch →
The goal
Run a 10 km race by mid-December 2026
Target date: 2026-12-13
Latest note from the nightly review
The race is not picked yet, so registration waits; the 6 km run is open whenever you want it. (2026-10-10)
Who is doing what
Done for you
- Done Build an 11-week training plan from 4 km to 10 km · done 2026-09-24
- Done Create a printable 10 km running training plan through mid-December, with three runs per week · done 2026-10-03
- Done Create a printable 10 km race-week nutrition and hydration checklist · done 2026-10-03
Waiting for your decision
- Waiting for you Pick a race in Sydney in early-to-mid December · due 2026-10-14
Your real-world steps
- Planned Register for the race · due 2026-10-16
- Planned Run 6 km without stopping · due 2026-10-25
- Planned Finish the 10 km race · due 2026-12-13
One task, start to finish
Build an 11-week training plan from 4 km to 10 km
What “done” meant
- Three runs per week for 11 weeks
- Peaks at 9 km two weeks before the race
- Includes easy weeks
What happened (Sydney time)
- Started the work
- Finished the draft
- A second AI reviewed it — score 8.2/10, verdict: partial
- Checked against what “done” means — passed
What the review flagged (word for word)
- The note says weekly totals rise by at most 2 km, but week 4 to 5 goes 10 to 14 km and week 8 to 9 goes 13 to 19 km; the rule only holds if weeks after an easy week are compared with the last build week.
- 'Walk breaks are fine' on easy runs sits awkwardly with the next task, 'Run 6 km without stopping'; the plan does not say which run should be the non-stop 6 km attempt.
- Week 1 opens with two 3 km runs, so the plan starts below 4 km on most days while assuming the person already runs 4 km comfortably.
What it produced
The short version
Your 11-week plan is ready: three runs a week, peaking at 9 km in week 9, two weeks before race day.
- Week 1 starts gently: 3 km, 3 km and a 4 km long run.
- Weeks 4 and 8 are easy weeks — shorter runs so you recover.
- Week 9 is the peak: a 9 km long run, two weeks before the race.
- Week 10 tapers; week 11 is two short runs then the 10 km race.
- Rest days keep your morning walk; put a rest day between runs.
Your 11-week plan: 4 km to 10 km
Three runs a week. Run 1 and Run 2 are easy runs; Run 3 is the week's longest run. Every non-running day is a rest day, and the morning walk stays on all of them.
| Week | Run 1 | Run 2 | Run 3 (long) | Week total | Type |
|---|---|---|---|---|---|
| 1 | 3 km | 3 km | 4 km | 10 km | Build |
| 2 | 3 km | 4 km | 5 km | 12 km | Build |
| 3 | 4 km | 4 km | 6 km | 14 km | Build |
| 4 | 3 km | 3 km | 4 km | 10 km | Easy week |
| 5 | 4 km | 4 km | 6 km | 14 km | Build |
| 6 | 4 km | 5 km | 7 km | 16 km | Build |
| 7 | 5 km | 5 km | 8 km | 18 km | Build |
| 8 | 4 km | 4 km | 5 km | 13 km | Easy week |
| 9 | 5 km | 5 km | 9 km | 19 km | Peak |
| 10 | 4 km | 4 km | 6 km | 14 km | Taper |
| 11 | 3 km | 3 km | 10 km race | 16 km | Race week |
Read the rest of the plan
How to lay out a week
- Put a rest day (morning walk only) between runs, e.g. run – rest – run – rest – rest – long run – rest.
- Keep at least one rest day before Run 3 each week.
- In week 11, do Run 1 early in the week and Run 2 as a short, relaxed jog two or three days before the race; race day is Run 3.
How each run should feel
- Easy runs (Run 1 and 2): a pace you could hold a conversation at. Walk breaks are fine.
- Long run (Run 3): the same easy effort, just longer. Finishing the distance matters more than speed.
- Easy weeks (4 and 8): shorter runs so your body absorbs the previous three weeks. Don't add extra kilometres here.
- Taper (week 10): less distance so you arrive at race day fresh, not tired.
If a week goes wrong
- Missed one run: skip it and carry on with the plan.
- Missed a whole week, or feeling run-down: repeat the previous week before moving on.
- Pain that changes how you run, or that is still there the next morning: stop running and check it with a health professional before continuing.
Notes and limits
- Race date isn't set, so weeks are numbered, not dated — week 11 ends on race day.
- Distances only, no paces: I don't know your current running pace.
- No injury history was given; the plan assumes you're currently running 4 km comfortably.
- Longest training run is 9 km; the 10 km is covered for the first time on race day, as planned.
- Weekly totals rise by at most 2 km per build week; this is my own structuring, not a cited rule.
- The plan doesn't promise a finish time or prevent injury.
A decision it brought back
Pick a race in Sydney in early-to-mid December
Decisions stay yours. It prepares the options, with the caveats it could not check, and waits.
Start yours
One question — your goal. Your first plan drafts in chat.