一份真实的计划，无需注册。
这是我们测试账户上的真实计划。下面的数字工作由产品自己的运行在所示日期完成，原样摘录，只为篇幅做了截取。快照日期：2026 年 10 月 13 日。
测试账户用英文书写，工作内容保留英文原文。
目标
Run a 10 km race by mid-December 2026
目标日期: 2026-12-13
夜间复盘的最新备注
The race is not picked yet, so registration waits; the 6 km run is open whenever you want it. (2026-10-10)
谁在做什么
替你做完的
- 已完成 Build an 11-week training plan from 4 km to 10 km · 完成于 2026-09-24
- 已完成 Create a printable 10 km running training plan through mid-December, with three runs per week · 完成于 2026-10-03
- 已完成 Create a printable 10 km race-week nutrition and hydration checklist · 完成于 2026-10-03
等你决定的
- 等你处理 Pick a race in Sydney in early-to-mid December · 截止 2026-10-14
你的现实步骤
- 已安排 Register for the race · 截止 2026-10-16
- 已安排 Run 6 km without stopping · 截止 2026-10-25
- 已安排 Finish the 10 km race · 截止 2026-12-13
一项任务，从头到尾
Build an 11-week training plan from 4 km to 10 km
“做完”的标准
- Three runs per week for 11 weeks
- Peaks at 9 km two weeks before the race
- Includes easy weeks
经过（悉尼时间）
- 开始干活
- 完成初稿
- 另一个 AI 复核 —— 评分 8.2/10，结论：部分达标
- 对照“做完”的标准检查 —— 通过
复核指出的问题（原文）
- 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.
它交出的成果
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 |
展开计划的其余部分
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.
它交回给你的一个决定
Pick a race in Sydney in early-to-mid December
决定始终由你来做。它把选项和它无法核实的地方一并列出，然后等你。
开始你自己的
只问一个问题：你的目标。第一份计划在对话里起草。