Beginner Running Pace and Mileage
Added 2026-10
Beginner Running Pace and Mileage — Chinese original prompt
刚开始跑步，一次能跑 [距离]，配速大约 [每公里用时]，每周想跑 [次数]。请给一份四周的里程安排，说明每周加量幅度、哪一周必须减量、出现什么信号要立刻停跑休息。配速用「能完整说一句话」来描述，不要给具体心率区间。仅作参考，需医生确认。
Site original
Chinese original
Example
Sample input
刚开始跑，一次能跑三公里，配速大概七分半，一周想跑三次，怕加太快膝盖受不了
The output should include
- 给四周里程与每周加量幅度
- 标明四周里哪一周必须减量
- 给出现就该停跑休息的信号
Replace these placeholders 3
Swap the bracketed parts for your own details before sending.
[距离][每公里用时][次数]
How to use
出现持续疼痛别靠意志硬撑，先停跑，找运动医学或骨科医生看。
Try tweaking it
- Ask for a checklist and timeline, marking which parts need a professional.
- Replace "what should I do" with "which three things first, and when".
What you should get
- An ordered action list with deadlines
- What must be confirmed with a professional or official channel
Common mistakes
- Using it as the doctor or lawyer and acting on the answer directly.
- Taking a single conclusion without asking about preconditions or real costs.
How to check the output
- It gives an order of steps and a decision deadline.
- It flags what must be confirmed with a doctor, lawyer or official channel.
Where it works
- Good for: turning everyday decisions into checklists and timelines, flagging what needs a professional.
- Watch out: health, insurance and legal output is reference only — confirm with a doctor, broker or lawyer.