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Plan a simple strength add-on for runners
You run but skip strength and keep getting niggles. Get a short twice-weekly add-on — with a physio/GP line for pain.
The prompt · ChatGPT
Plan a simple strength add-on for running. Weekly running: [rough] Niggles: [optional] Kit: [bodyweight / gym] Minutes available: [number] Ask me up to 3 short questions first if anything important is missing. Wait for my answers. Then: 1. A twice-weekly short session outline. 2. How to fit it around runs. 3. Stop rules; see physio/GP for persistent pain — don't invent rehab. 4. NHS activity pointer. Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English. Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.
A short example
Fill the blanks, then paste. rough: a short note you already have. optional: a short note you already have. Leave the rest of the prompt as written.
The prompt · Copilot
Plan a simple strength add-on for running. Weekly running: [rough] Niggles: [optional] Kit: [bodyweight / gym] Minutes available: [number] Ask me up to 3 short questions first if anything important is missing. Wait for my answers. Then: 1. A twice-weekly short session outline. 2. How to fit it around runs. 3. Stop rules; see physio/GP for persistent pain — don't invent rehab. 4. NHS activity pointer. Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English. Stay in this Copilot chat. Leave plugins off, and do not open a file from OneDrive.
A short example
Fill the blanks, then paste. rough: a short note you already have. optional: a short note you already have. Leave the rest of the prompt as written.
You give weekly running and niggles.
The assistant asks about kit.
You get a short add-on outline.
What happens
Use Copilot to plan a simple strength add-on for runners
You run but skip strength and keep getting niggles. Get a short twice-weekly add-on — with a physio/GP line for pain.
Tools
Paste the prompt, fill the blanks, copy the draft.
- Microsoft Copilot — required. Drafts from the text you paste. Nothing is sent.
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