Example Output from ARNY

ARNY generated a 20-week intermediate plan, assuming training starts on 7 December 2026.

Training phases

• Base (Weeks 1?4): 25?31 miles weekly

• Build 1 (Weeks 5?8): 32?39 miles weekly

• Build 2 (Weeks 9?12): 40?47 miles weekly

• Peak (Weeks 13?17): 48?56 miles weekly

• Taper (Weeks 18?20): 42, 28 and 20 miles

Weeks 4, 8 and 12 are recovery weeks, with reduced mileage.

Example: Week 7 Schedule

• Monday: Easy run ? 4 miles

• Tuesday: Intervals: warm-up, 6 ? 800 m at 10K effort, and cool-down ? 6 miles

• Wednesday: Easy run ? 5 miles

• Thursday: Tempo run, including 4 miles at half-marathon effort ? 7 miles

• Friday: Rest ? 0 miles

• Saturday: Easy run ? 3 miles

• Sunday: Steady aerobic long run ? 14 miles

• Total: 39 miles

This provides a practical example of how a marathon goal can be organised into a weekly schedule. Runners should check that the plan suits their current fitness, training history and health before following it.

2. Plan Affordable Meals for the Week

Planning meals around a clear budget can help reduce food waste and make shopping easier. ARNY can organise meals for a household, estimate portions and calories, and create a shopping list with quantities.

Example Prompt

"Create a five-day meal plan for two adults in the UK with a monthly food budget of ?180. Include breakfast, lunch and dinner, exact ingredient quantities, portion sizes and estimated calories per serving. Reuse ingredients and leftovers, and provide a shopping list with quantities and estimated prices for all five days."

Example: A Five-Day Meal Plan

Day 1 (~1,850 kcal/day) ? Breakfast: Porridge (50 g oats, 150 ml milk, 1 banana). Lunch: Cheese-and-bean toastie (2 bread slices, 30 g cheese, 80 g beans) and 1 apple. Dinner: Chicken traybake (400 g chicken thighs, 500 g potatoes, 250 g carrots, 1 onion, 1 tbsp oil).

Day 2 (~1,900 kcal/day) ? Breakfast: 2 eggs, 2 toast slices, 100 g tomatoes. Lunch: Leftover chicken and rice (1 portion chicken/vegetables, 75 g dry rice per adult). Dinner: Spaghetti Bolognese (250 g beef mince, 150 g dry spaghetti, 1 tin tomatoes, 1 onion, 1 carrot).

Day 3 (~1,850 kcal/day) ? Breakfast: Porridge (50 g oats, 150 ml milk, 15 g peanut butter). Lunch: Leftover Bolognese with 250 g potatoes (shared). Dinner: Lentil-and-bean chilli (150 g dry lentils, 1 tin kidney beans, 1 tin tomatoes, 150 g dry rice).

Day 4 (~1,800 kcal/day) ? Breakfast: 200 g yoghurt, 40 g oats, 1 banana. Lunch: Jacket potato (300 g potato, 100 g beans, 20 g cheese). Dinner: Tuna-and-pea pasta (180 g dry pasta, 1 tin tuna, 150 g peas, 100 g yoghurt/sauce).

Day 5 (~1,850 kcal/day) ? Breakfast: Porridge (50 g oats, 150 ml milk, 1 apple). Lunch: Egg-fried rice (150 g cooked rice, 2 eggs, 200 g mixed vegetables). Dinner: Vegetable frittata (5 eggs, 400 g potatoes, 200 g peas/vegetables, served with wedges).

Daily calorie totals are broad estimates for one adult based on the listed portions. Brands, cooking methods and individual needs will affect the totals. Adjust portions to suit both adults.

Estimated Shopping List and Budget

Illustrative own-brand estimate: Oats 500 g (?0.90), Milk 2 litres (?1.60), Bananas 6 (?1.20), Apples 4 (?1.60), Bread 1 loaf (?1.20), Cheese 250 g (?2.20), Baked beans 2 tins (?1.10), Eggs 10 (?2.50), Chicken thighs 600?800 g (?3.50), Potatoes 2.5 kg (?2.00), Carrots 1 kg (?0.70), Onions 1 kg bag (?0.90), Beef mince 250?500 g (?3.50), Spaghetti/pasta 500 g (?0.90), Chopped tomatoes 3 tins (?1.35), Dry lentils 500 g (?1.20), Kidney beans 1 tin (?0.55), Rice 1 kg (?1.50), Peanut butter 1 small jar (?1.30), Yoghurt 500 g (?1.00), Tuna 1 tin (?0.85), Frozen peas/mixed vegetables 1 kg (?1.50), Stock/oil/seasoning allowance (?1.35).

Estimated five-day shop: ?34.40 for two adults. A ?180 monthly food budget averages about ?41.50 per week. This five-day shop is within that weekly equivalent. Prices vary by supermarket, location and pack size.

How Leftovers Are Used

Cook enough chicken on Day 1 to reserve a portion for Day 2 lunch. Make extra Bolognese on Day 2 for Day 3 lunch. Cook rice in batches where practical and refrigerate leftovers promptly.

Example Recipe: Chicken Thigh Traybake

Serves two adults for dinner, with extra chicken and vegetables reserved for the next day's lunch.

Ingredients: 600?800 g chicken thighs; 500 g potatoes, cut into chunks; 250 g carrots, sliced; 1 onion, cut into wedges; 1 tablespoon oil; 1 teaspoon mixed herbs; paprika, salt and pepper to taste; 1 stock cube dissolved in 100 ml hot water (optional).

Method: 1) Heat the oven to 200?C (180?C fan). 2) Put the potatoes, carrots and onion on a baking tray; toss with half the oil, herbs and seasoning. 3) Rub the remaining oil and seasoning over the chicken and place it among the vegetables. 4) Roast for 40?50 minutes, turning the vegetables halfway, until the chicken is cooked through and vegetables are tender (thickest part of chicken reaches 75?C). 5) If using stock, add it during the final 10 minutes; rest the chicken for 5 minutes. 6) Serve dinner and reserve leftovers for Day 2 lunch; refrigerate within two hours and reheat until piping hot.

The ?34.40 shopping total is illustrative and should be verified against current local prices. Calorie estimates are not personalised nutrition advice.

3. Organise a Two-Day Weekend Trip to Edinburgh

Planning a weekend away involves balancing travel costs, accommodation, food and activities. ARNY can help organise a practical itinerary around a fixed budget while grouping nearby attractions and leaving time to relax.

Try this prompt:

"Plan a two-day Edinburgh trip for two adults within a ?500 total budget. Group nearby attractions, suggest places to eat and allow free time. Break down costs for transport, accommodation, meals and attractions. Separate estimated from confirmed prices and flag anything to check before booking."

Example Itinerary from ARNY

Day 1: Edinburgh Old Town ? Explore the Royal Mile, St Giles' Cathedral, Victoria Street and Grassmarket. Visit the National Museum of Scotland (free entry to permanent collections). If the budget allows, visit Edinburgh Castle as the main paid attraction. Enjoy a budget-friendly dinner and leave time to relax.

Day 2: Holyrood and City Views ? Explore the Canongate and the Holyrood area. Walk up Arthur's Seat or visit Calton Hill for city views, depending on weather and fitness. Have a picnic or an affordable lunch. If time allows, explore Dean Village or revisit a favourite part of the city before travelling home.

Example Budget for Two Adults

• Return travel by coach or train ? ?100

• Accommodation for two nights ? ?110

• Meals ? ?80

• Local transport ? ?12

• Attractions ? ?0

• Contingency ? ?30

• Estimated total ? ?332

This example uses free attractions to help keep costs low. Figures are illustrative estimates, not confirmed prices, and assume return travel from a UK city using advance coach or budget train tickets.

How to Stay Within the Budget

ARNY suggests booking return travel first, choosing centrally located budget accommodation and walking between nearby attractions wherever possible. Edinburgh Castle can be added if travel and accommodation costs leave enough room within the ?500 budget. Before booking, check return transport fares, the total price of two nights' accommodation and official attraction prices.

Try These Tasks with ARNY

Whether you are organising a training schedule, planning meals within a budget or arranging a weekend away, start with a clear goal and provide the details that matter to you. Explore ARNY at arny.ai.