On-the-fly adjustments helped turn a chore into a sustainable habit
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I’ve never particularly enjoyed running, especially when training solo, but it takes the least effort for me to prepare for in the morning compared to my preferred activities — cycling or badminton — and it’s also a nice cross-training option.
After reading about my colleagues using AI to build training plans, I thought it could be an opportunity for me to change how I feel about running, so I turned to Google Gemini and asked it to build a training plan to prepare for a major running event here in Australia, the Sydney City2Surf.
My goal was to try out a plan that could easily adapt after a setback, like an injury or illness, while balancing run training with my usual badminton sessions and bike rides within a week.
I also wanted to see if I could stick to running for longer compared to my previous attempts, which involved either winging it — running for as long as I could until I ran out of breath — or following a rigid online plan.
My initial prompt was “How realistic is it for a beginner runner to train for City2Surf starting next week?” It was in late December 2025, so Gemini replied that I had plenty of time, as the event was on August 9 this year.
City2Surf has a 14km route that starts from Sydney CBD and finishes at Bondi Beach, which explains the name. It’s an infamously hilly route, headlined by a 2km section midway through the course with an average gradient of about 3 to 4%, or 75 to 80m in elevation.
“Most beginner-friendly training plans only require 12–16 weeks,” the response read. “Starting now puts you in an excellent position to not just survive the race, but actually enjoy it and run the majority of the course.”
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Here’s the general overview from Gemini:
Focus on consistency. Aim for 2–3 days a week of a "Run-Walk" method (e.g., run 2 mins, walk 1 min).
Increase your long run distance once a week. Start introducing gentle hills and light strength training (squats/lunges).
Focus on endurance and Heartbreak Hill. Your longest run should reach 12km–13km about two weeks before race day.
To make sure I stuck to the plan, I asked Gemini how to enter the workouts into my old Garmin watch, and it gave me a step-by-step guide.
