My prompt to ChatGPT was, “Make me a workout to help me get faster.” In response, Chat said,
“🔥 Day 1 – Acceleration (Start Speed)
Focus: getting fast in the first 10–20 yards
Warm-up (always do this)
- High knees × 20 yards
- Butt kicks × 20 yards
- A-skips × 20 yards
- 2–3 light sprints
Workout
- 10-yard sprints × 6 (full effort)
- 20-yard sprints × 4
- Hill sprints (or resisted) × 4
Rest: 1–2 minutes between reps (FULL recovery)
⚡ Day 2 – Strength + Power (Gym)
Focus: explosive legs = more speed
- Squats: 4×5
- Deadlifts: 3×5
- Box jumps: 4×3
- Walking lunges: 3×8 each leg
- Core (planks): 3×30–60 sec
👉 Lift heavy but controlled — power matters more than max weight.
💨 Day 3 – Top Speed & Form
Focus: running fast once you’re already moving
Drills
- A-skips × 2
- B-skips × 2
- Stride-outs × 2
Workout
- Flying 20s (build up, then sprint 20 yards) × 5
- 40-yard sprints × 3
👉 Focus on:
- Relaxed upper body
- Big stride, fast arms
- Don’t tense up
🧠 Day 4 (Optional) – Agility & Change of Direction
Short burst sprints (5–10 yards)
Ladder drills (quick feet)
Cone drills (5-10-5 shuttle) × 4″
This workout is okay, but it does not give me any ideas that appeal to my own personal needs.
This prompt would be helpful for a new athlete, looking to learn basic workouts to get faster.
LLMs may not give you the outputs you desire when your prompts are not specific and clear.