AI marathon plan :)

So, I dived in to ask AI to craft a plan for getting to NY marathon injury free, and manage my knee flare up. I haven’t been really mindful of my knee issue. When I feel good, I just keep running. Then I over do it, or forget that lunges are not my friend, and knee complains. Sigh…. I need to be more mindful going forward and limit my just-because longer runs.

Here’s AI’s suggestion with my comments

“Arrive healthy and finish feeling good” is the most New-York-appropriate mindset there is 🗽💙

Below is a clear, realistic roadmap to November, built around:

• Saturday long runs
• 1 spin day/week
• Knee load management
• Zero heroics, lots of consistency (love this!)

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BIG PICTURE: NOVEMBER BACKWARD

NYC is unforgiving on the knees (bridges + camber), so the priority is durability over peak speed.

Phase 1: Calm the knee & rebuild tolerance

Now → end of May

Goal: Make symptoms disappear and stay gone

Phase 2: Marathon-prep foundation

June → mid-August

Goal: Strong aerobic base + gentle specificity

Phase 3: Marathon block

Mid-August → Race

Goal: Arrive confident, uninjured, and happy

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PHASE 1 (Now → End of May)

4 runs/week | 30–38 miles

Weekly structure (example)

Monday – OFF or easy spin

• Optional 30–45 min very easy

Tuesday – Easy run

• 6–8 miles

Wednesday – Strength + spin

• Spin 40–50 min (easy/moderate)
• Knee-friendly strength

Thursday – Medium run

• 8–10 miles steady

Friday – OFF

• This protects Saturday

Saturday – Long run

• Start where you are (10–12)
• Build gradually to 14–16
• Easy, flat, no workouts

Sunday – Easy run

• 5–7 relaxed miles OR OFF if knee feels “heavy”

🔑 Rule: if the knee feels heavy after Saturday → Sunday is OFF.

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PHASE 2 (June → Mid-August)

4–5 runs/week | 35–45 miles

What changes

• Long runs reach 16–18 miles
• Introduce light quality every 10–14 days
• Possibly add a 5th run only if symptom-free

Long runs

• Mostly easy
• Occasionally:
  • Last 2–3 miles steady (not marathon pace yet)
• No downhill focus yet

Quality examples

• 3×10 min steady (comfortably hard)
• 6×20 sec strides post-easy run

If heaviness returns → pull quality immediately.

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PHASE 3 (Mid-August → NYC)

Peak: 40–50 miles max (only if knee allows)

Long runs (Saturday)

• 18–20 miles max
• 2–3 marathon-pace segments total, not continuous
• Practice fueling, NYC shoes, pacing

Very important for NYC

• Avoid excessive downhill training
• Strength focus on:
  • Quads (controlled)
  • Glutes
  • Calves (bridges are calf killers)

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SPINNING: WHERE IT LIVES

Once a week is perfect.

Best options:

• Wednesday (as listed)
• OR Monday if legs are tired

Keep it:

• Seated
• Light–moderate
• Cadence > resistance

Spin replaces junk miles — it does not stack on top.

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STRENGTH: KEEP IT BORING (love this!)

2×/week until August, then 1×/week maintenance.

Think:

• Step-ups
• RDLs
• Bridges
• Core

No ego lifting. No deep knee pain.

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YOUR PERSONAL “STOPLIGHT” SYSTEM 🚦

🟢 Run

• Knee feels normal later + next morning

🟡 Modify

• Heavy feeling, pressure, stiffness → reduce frequency

🔴 Stop

• Pain with stairs, sitting, or swelling

This system is how you arrive at NYC smiling.

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REAL TALK ABOUT YOUR GOAL

A healthy 3:57 runner finishing NYC feeling good is a massive win.
If the knee stays calm, a PR-adjacent day can still happen — but we never chase it.

New York rewards patience and punishes bravado (love this!)

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I find this plan reasonable given my previous training cycles. I will probably get coaching for the marathon block but phase 1 is what I want to focus on. MAKE KNEE BORING AGAIN is my goal! 🙂

Q: have you tried AI for workout/coaching plans?