PlanByWeek

Running Training Plan Generator

29 plans·Week 1 free

5K to 100-mile plans with paces from your own race times.

All plans

  1. 01Half Marathon Training Plan for Beginners12 weeks · 3 days / wk · half marathon · beginner
  2. 02Marathon Training Plan for Beginners16 weeks · 3 days / wk · marathon · beginner
  3. 035K Training Plan for Beginners12 weeks · 3 days / wk · 5k · beginner
  4. 0412 Week Half Marathon Training Plan12 weeks · 4 days / wk · half marathon · intermediate
  5. 0516 Week Marathon Training Plan16 weeks · 4 days / wk · marathon · intermediate
  6. 0612 Week Marathon Training Plan12 weeks · 4 days / wk · marathon · intermediate
  7. 0720 Week Marathon Training Plan20 weeks · 4 days / wk · marathon · intermediate
  8. 0850K Training Plan16 weeks · 5 days / wk · 50k · intermediate
  9. 098 Week Half Marathon Training Plan8 weeks · 4 days / wk · half marathon · intermediate
  10. 1010K Training Plan for Beginners12 weeks · 3 days / wk · 10k · beginner
  11. 11Ultra Marathon Training Plan20 weeks · 5 days / wk · 50k · intermediate
  12. 1210 Week Half Marathon Training Plan10 weeks · 4 days / wk · half marathon · intermediate
  13. 13100 Mile Training Plan24 weeks · 5 days / wk · 100 mile · intermediate
  14. 1416 Week Half Marathon Training Plan16 weeks · 4 days / wk · half marathon · intermediate
  15. 1550 Mile Training Plan20 weeks · 5 days / wk · 50 mile · intermediate
  16. 166 Week Half Marathon Training Plan6 weeks · 4 days / wk · half marathon · intermediate
  17. 1718 Week Marathon Training Plan18 weeks · 4 days / wk · marathon · intermediate
  18. 1820 Week Half Marathon Training Plan20 weeks · 4 days / wk · half marathon · intermediate
  19. 195K to 10K Training Plan8 weeks · 3 days / wk · 10k · beginner
  20. 204 Week 5K Training Plan4 weeks · 4 days / wk · 5k · intermediate
  21. 215K Training Plan Intermediate12 weeks · 4 days / wk · 5k · intermediate
  22. 22100K Training Plan24 weeks · 5 days / wk · 100k · intermediate
  23. 238 Week 10K Training Plan8 weeks · 4 days / wk · 10k · intermediate
  24. 248 Week Marathon Training Plan8 weeks · 4 days / wk · marathon · intermediate
  25. 2510 Week Marathon Training Plan10 weeks · 4 days / wk · marathon · intermediate
  26. 2610K to Half Marathon Plan10 weeks · 4 days / wk · half marathon · beginner
  27. 27First Marathon Training Plan20 weeks · 4 days / wk · marathon · beginner
  28. 28Half Marathon Training Plan 3 Days a Week12 weeks · 3 days / wk · half marathon · intermediate
  29. 29Marathon Training Plan 3 Days a Week16 weeks · 3 days / wk · marathon · intermediate

The numbers

How these plans work

29 running plans, from the 5K to the 100-mile, each generated from the same pace engine: Jack Daniels' VDOT sets easy, threshold, interval and race paces from one recent race, and Riegel's formula bridges distances. Plans run 4–24 weeks at 3–5 days a week across 8 race distances.

The sample below is the Half Marathon Training Plan for Beginners: 10.5 to 18.5 mi a week, a 11-mi long run and a 2-week taper. Every plan here cuts back every fourth week and never jumps weekly mileage more than 10% above its previous high.

Live sample

Half Marathon Training Plan for Beginners

Use your numbers
Weeks
12
Sessions
36
Peak week
18.5 mi
week 10
Long run
11 mi
week 10
Taper
2 wk
BaseCutbackBuildPeakTaperRace

Paces assume a beginner runner (VDOT 31). Enter a recent race to personalise them.

Week-by-week training plan
WkFocusVolume
01Base: aerobic volume, hills and stridesLong run 5 mi10.5 mi

  1. Tue

    Oct 6

    Easy + 4 strides

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi
    • 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Oct 8

    Easy run

    3.5 mi
    • 3.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Oct 11

    Long run

    5 mi
    • 5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
02Base: aerobic volume, hills and stridesLong run 6 mi11.5 mi
3 sessions

  1. Tue

    Oct 13

    Easy + 5 strides

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi
    • 5 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Oct 15

    Easy run

    3.5 mi
    • 3.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Oct 18

    Long run

    6 mi
    • 6 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
03Base: aerobic volume, hills and stridesLong run 7 mi12.5 mi
3 sessions

  1. Tue

    Oct 20

    Easy + 6 strides

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi
    • 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Oct 22

    Easy run

    3.5 mi
    • 3.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Oct 25

    Long run

    7 mi
    • 7 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
04Cutback: absorb the trainingLong run 5 mi10 mi
3 sessions

  1. Tue

    Oct 27

    Easy + 6 strides

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi
    • 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Oct 29

    Easy run

    3 mi
    • 3 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Nov 1

    Long run

    5 mi
    • 5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
05Build: threshold + intervalsLong run 7.5 mi13.5 mi
3 sessions

  1. Tue

    Nov 3

    Tempo 19 min

    4.5 mi
    • Warm-up · 1.5 mi easy
    • 19 min continuous · @ threshold 10:03/mi
    • Cool-down · 1 mi easy

  2. Thu

    Nov 5

    Easy run

    1.5 mi
    • 1.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Nov 8

    Long run

    7.5 mi
    • 7.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
06Build: threshold + intervalsLong run 8.5 mi14.5 mi
3 sessions

  1. Tue

    Nov 10

    Tempo 19 min

    4.5 mi
    • Warm-up · 1.5 mi easy
    • 19 min continuous · @ threshold 10:03/mi
    • Cool-down · 1 mi easy

  2. Thu

    Nov 12

    Easy run

    1.5 mi
    • 1.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Nov 15

    Long run

    8.5 mi
    • 8.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
07Build: threshold + intervalsLong run 9.5 mi15.5 mi
3 sessions

  1. Tue

    Nov 17

    Tempo 19 min

    4.5 mi
    • Warm-up · 1.5 mi easy
    • 19 min continuous · @ threshold 10:03/mi
    • Cool-down · 1 mi easy

  2. Thu

    Nov 19

    Easy run

    1.5 mi
    • 1.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Nov 22

    Long run

    9.5 mi
    • 9.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
08Cutback: absorb the trainingLong run 7 mi13 mi
3 sessions

  1. Tue

    Nov 24

    Easy + 6 strides

    2.5 mi
    • 2.5 mi easy · @ 12:00–13:10/mi
    • 6 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Nov 26

    Easy run

    3.5 mi
    • 3.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Nov 29

    Long run

    7 mi
    • 7 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
09Peak: half marathon-specific paceLong run 9.5 mi17 mi
3 sessions

  1. Tue

    Dec 1

    half marathon pace 2 × 2 mi

    6.5 mi
    • Warm-up · 1.5 mi easy
    • 2 × 2 mi · @ half marathon pace 10:29/mi, 400 m float
    • Cool-down · 1 mi easy

  2. Thu

    Dec 3

    Easy run

    1 mi
    • 1 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Dec 6

    Long run with half marathon-pace finish

    9.5 mi
    • 6 mi easy · @ 12:00–13:10/mi
    • Last 3.5 mi @ half marathon pace · 10:29/mi
10Peak: half marathon-specific paceLong run 11 mi18.5 mi
3 sessions

  1. Tue

    Dec 8

    half marathon pace 2 × 2 mi

    6.5 mi
    • Warm-up · 1.5 mi easy
    • 2 × 2 mi · @ half marathon pace 10:29/mi, 400 m float
    • Cool-down · 1 mi easy

  2. Thu

    Dec 10

    Easy run

    1 mi
    • 1 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Dec 13

    Long run with half marathon-pace finish

    11 mi
    • 7.5 mi easy · @ 12:00–13:10/mi
    • Last 3.5 mi @ half marathon pace · 10:29/mi
11Taper: volume down, race pace sharpLong run 8.5 mi17 mi
3 sessions

  1. Tue

    Dec 15

    half marathon pace 2 × 2 mi

    6.5 mi
    • Warm-up · 1.5 mi easy
    • 2 × 2 mi · @ half marathon pace 10:29/mi, 400 m float
    • Cool-down · 1 mi easy

  2. Thu

    Dec 17

    Easy run

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Dec 20

    Long run

    8.5 mi
    • 8.5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
12Race week — half marathonRace 13 mi4.5 mi
3 sessions

  1. Tue

    Dec 22

    Easy + 4 strides

    2 mi
    • 2 mi easy · @ 12:00–13:10/mi
    • 4 × 20 s strides · quick and relaxed, near 8:55/mi, full recovery

  2. Thu

    Dec 24

    Easy run

    2.5 mi
    • 2.5 mi easy · @ 12:00–13:10/mi, conversational

  3. Sun

    Dec 27

    Race day: half marathon

    13 mi
    • half marathon — target 2:17:30 · even pace 10:29/mi; first mile no faster than goal pace

Your paces

Easy / long
12:00–13:10/mi62–70% VO2max, conversational
Marathon (M)
10:46/mi
Threshold (T)
10:03/micomfortably hard, ~60 min race effort
Interval (I)
9:15/mi3–5 min reps, ~97.5% VO2max
Repetition (R)
8:55/mishort fast reps, mile race pace
half marathon race pace
10:29/mifinish 2:17:30