AI training plan
An AI 5K and 10K plan that uses your real training.
For a 5K or 10K, the plan is mostly about the quality sessions: intervals, tempo runs and easy days in between. Ask your own AI to plan them, and Memory.fit lets it see your actual runs, your thresholds, your sleep and recovery first.
Your AI writes the plan into Memory.fit, then each workout goes to your watch with its steps. Memory.fit does not write plans or give advice itself.
Speed sessions in your own numbers
Your AI reads get_workouts and your thresholds in get_athlete, then builds interval sessions with set_session_structure: for example 6 x 800 m at a pace you chose, with recovery jogs. The targets use your zones, and you can ask your AI to move them with set_thresholds when a race result changes your fitness.
Use the Memory.fit tools page for a race time predictor and a VDOT calculator if you want a reference. Your AI can read the result and use it, but the choice is yours.
Shorter races reward consistency more than big weeks. Your AI can see how many weeks in a row you actually ran, and where gaps appeared, and build a block you can keep. Easy days stay easy because the steps say so.
- Intervals, tempo and easy runs as structured sessions
- Targets from your own pace or heart rate zones
- A race and goal saved in Memory.fit with set_race
Adapting around your life
Quality running needs rest. Ask your AI to check in with get_updates, look at sleep with get_sleep and HRV through get_daily_metrics, and decide whether Thursday's intervals stay. If you skip, skip_session records it and the plan moves on. You see every change in the inbox and can undo it.
Memory.fit remembers what you tell your AI, such as a sore calf or a work trip, so the next plan starts with that in mind.
Fuel and your watch
A 5K needs no fuel plan for most runners. For longer runs in the same block, your AI can write one with set_session_fuel_plan. Runs go to Garmin, COROS, Suunto, Wahoo and intervals.icu with their targets, and your recordings come back so the AI can compare each rep with the plan.
When you are ready for the next distance, the half marathon page covers it, and Memory.fit has race pages for half marathons.
In your AI
The AI you already use, with your data in Memory.fit.
- ChatGPTChatGPT plans your week, fuels your long sessions and writes it all back to Memory.fit.Set up ChatGPT
- ClaudeClaude writes your plans back to Memory.fit, and asks you before it replaces or removes something you have.Set up Claude
Grok BotGrok Bot plans and reviews from your real training, and can re-plan a week after a bad night's sleep.Set up Grok Bot
MuseMuse plans sessions from your real training and writes them into Memory.fit's Plan.Set up Muse
DotsOpenAI says a dot's background research uses your connected apps read only, so plans are written when you ask in the chat.Set up Dots- GeminiType @ in a Gemini chat and pick Memory.fit to ask about your training. Gemini asks you to allow each session it plans, and planning a whole week is not reliable yet.Set up Gemini
- GrokGrok reads your training, sleep and fuel, and can plan around them.Set up Grok
- Perplexity ComputerPerplexity Computer reads your training in Memory.fit. Whether it writes a plan back isn't checked yet.Set up Perplexity Computer
- Claude CodeClaude Code reads your training and writes the sessions it plans back to Memory.fit, asking before each change unless you allowed it.Set up Claude Code
CueYour Cue agents plan your week and write your fuel plans from your real training, sleep and recovery.Set up Cue
What to send
Copy one, send it to your AI.
“Read my last 8 weeks in Memory.fit and plan a 6 week block for my 10K, with two quality sessions a week.”
Tools:
get_workoutsget_training_loadset_training_plan“Build 6 x 800 m intervals for Thursday in Memory.fit at my 5K pace and send them to my watch.”
Tools:
plan_sessionset_session_structuresend_session_to_devices“Did I hit my interval targets on Thursday? Check in Memory.fit.”
Tools:
get_session_compliance“Update my threshold pace in Memory.fit after my 5K time trial.”
Tools:
set_thresholds“Check my sleep and HRV in Memory.fit and tell me if tomorrow's session should stay.”
Tools:
get_sleepget_daily_metrics
Questions
In short.
Yes. With Memory.fit connected, it reads your real runs and writes the plan back, so it starts from what you have done.
No. Memory.fit has no template plans. Your AI builds the plan from your history and your goal.
Your AI writes them as a structured session, and Memory.fit sends them to Garmin, COROS, Suunto, Wahoo or intervals.icu.
Yes. Tell your AI which target you want and it writes the steps that way.
Tell your AI. It can save the note with save_memory and plan around it. Memory.fit gives no medical advice.
Your next chapter starts with everything you've learned.
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