Can Claude win a 5k?
I've a great streak of success as the gym class hero in MassMutual's company 5k. Last year, I hadn't trained for a 5k and while I did squeak out the win it was rough. This year, I'm going to train for it!
I wrapped up my crammed bike prep for, and ride of, the Grafton Gran Fondo by the end of September. It was time to turn to running, with one month until the 5k, and got a great start with 8x400 two days after the fondo!
Where to go from here with only a few weeks of time… who better than to design my training than Claude? Seems like an in-distribution thing to do.
I've attached my transcrip with the model here, and with a few modifications, it's going according to plan!
| Date | Run | Lift | Day of week |
|---|---|---|---|
| 10/6/2025 | 8x400 ~80s | M | |
| 10/7/2025 | T | ||
| 10/8/2025 | Easy 3-4mi | 5x5 SBD | W |
| 10/9/2025 | Easy 3-4mi | R | |
| 10/10/2025 | 5x800m at 6:10-6:15 pace, 90 sec recovery | 5x5 SBD | F |
| 10/11/2025 | Recovery 3 mile | S | |
| 10/12/2025 | Tempo run - 3 miles at ~6:20-6:25 pace | S | |
| 10/13/2025 | M | ||
| 10/14/2025 | 6x600m at goal 5k pace (6:05-6:10), 90 sec recovery | 5x5 SBD | T |
| 10/15/2025 | Easy 4-5 miles | W | |
| 10/16/2025 | R | ||
| 10/17/2025 | Easy 3 miles + 4x150m strides | F | |
| 10/18/2025 | 5k time trial at 90% effort | 5x5 SBD | S |
| 10/19/2025 | S | ||
| 10/20/2025 | Easy 3-4mi | M | |
| 10/21/2025 | Track - 4x400m at 5k pace (90-92 sec), 2x200m faster (42-43 sec) | (3x5 @ 80%) | T |
| 10/22/2025 | Easy 3-4mi | W | |
| 10/23/2025 | R | ||
| 10/24/2025 | 3x400m at 5k pace (90-92 sec) with 2x200m at 42-43 sec, full recovery | (3x5 @ 80%) | F |
| 10/25/2025 | S | ||
| 10/26/2025 | S | ||
| 10/27/2025 | 15-20 min shakeout with 3x30 sec at race pace | M | |
| 10/28/2025 | RACE | T |
I've linked to parts I completed, haven't done all the lifting. It's 10/17 today it looks like I need to get our for an easy run!