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Running Training Plan Generator

Enter your goal race, its date and your current level to get a week-by-week plan through base, build, peak and taper phases.

–Weeks
–VDOT
–Goal race prediction
–Peak weekly km

Training paces

Paces come from your recent race time (VDOT). Weekly volume rises by about 10% at most, with an easier week every 4th week. Rest if something hurts.

Week-by-week plan

Related guide: Beginner 5K training plan: how to start running from zero · Marathon training plan: how to build 16–20 weeks of training

This tool runs entirely in your browser; your data is never sent to a server.

How to use

  1. 1Pick the goal distance (5K, 10K, half marathon, marathon) and the race date.
  2. 2Enter your level, current weekly km, running days per week and long-run day.
  3. 3Add a recent race time; easy, threshold and interval paces are worked out from it.
  4. 4Print the plan or download the .ics file to add every run to your phone calendar.

How the plan is built

The generator counts the weeks from next Monday to race week and splits them into four phases: base (aerobic volume and strides), build (threshold/tempo runs), peak (intervals and race-specific work) and taper. Weekly distance rises by about 10% at most, every fourth week is cut back by 20%, and in the taper volume drops to 40–75% of the peak. The long run is roughly a third of the week and capped by distance (32 km / 20 miles for the marathon).

Where the paces come from

Your recent race time is turned into a VDOT score with the Daniels & Gilbert oxygen-cost equations, and easy, marathon, threshold, interval and repetition paces are derived from it. A 50:00 10K, for example, gives a VDOT of 40 and a threshold pace of about 5:05 /km (8:11 /mile). If you have not raced lately, run an honest 5K time trial or parkrun and use that. Keep 75–80% of your running easy — easy days are what make the hard days work.

Who it is for

The plan is a general framework for healthy adults who already run regularly. If you are starting from zero, begin with run-walk sessions first; squeezing a marathon build into less than 12 weeks raises injury risk. Bend the plan around illness, niggles and busy weeks, and never try to make up a missed session. This is training guidance, not medical advice.

Frequently asked questions

How many weeks do I need to train for a marathon?

16–20 weeks is typical for someone already running; the generator recommends at least 12. If you run under 30 km (about 20 miles) a week, build a base for a few months first.

How many days a week should I run?

Three days suits beginners and 4–5 days most recreational runners. More days spread the same weekly distance into shorter, safer runs.

What is a taper?

Cutting volume while keeping some intensity in the last 1–3 weeks before a race, so fatigue clears and fitness shows. The plan tapers 3 weeks for a marathon and 2 for a half.

Can I add the plan to my calendar?

Yes. The calendar button downloads an .ics file with every run as an all-day event, which Google Calendar, Apple Calendar and Outlook can import.

Related guides

Beginner 5K training plan: how to start running from zeroThree short run/walk sessions a week for nine weeks are enough to take most healthy beginners to a continuous 30-minute run or a first 5K. Here is the plan, the pace to use and the mistakes to avoid.Marathon training plan: how to build 16–20 weeks of trainingA good marathon plan is less about secret workouts and more about structure: a base, a build, a peak and a taper, with mostly easy running, a growing long run and a fueling strategy you have practised.

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