Running Training Plan Generator

29 plans·Week 1 free

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

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
Wk	Focus	Sessions	Volume	Biggest session
01	Base: aerobic volume, hills and stridesLong run 5 mi	3 · 1 key	10.5 mi	Long run 5 mi
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 Thu Oct 8 Easy run 3.5 mi 3.5 mi easy · @ 12:00–13:10/mi, conversational Sun Oct 11 Long run 5 mi 5 mi steady · @ 12:00–13:10/mi, fuel every 45 min if over 90 min
Weeks 2–12 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: aerobic volume, hills and stridesLong run 6 mi	3 · 1 key	11.5 mi	Long run 6 mi
03	Base: aerobic volume, hills and stridesLong run 7 mi	3 · 1 key	12.5 mi	Long run 7 mi
04	Cutback: absorb the trainingLong run 5 mi	3 · 1 key	10 mi	Long run 5 mi
05	Build: threshold + intervalsLong run 7.5 mi	3 · 2 key	13.5 mi	Long run 7.5 mi
06	Build: threshold + intervalsLong run 8.5 mi	3 · 2 key	14.5 mi	Long run 8.5 mi
07	Build: threshold + intervalsLong run 9.5 mi	3 · 2 key	15.5 mi	Long run 9.5 mi
08	Cutback: absorb the trainingLong run 7 mi	3 · 1 key	13 mi	Long run 7 mi
09	Peak: half marathon-specific paceLong run 9.5 mi	3 · 2 key	17 mi	Long run 9.5 mi
10	Peak: half marathon-specific paceLong run 11 mi	3 · 2 key	18.5 mi	Long run 11 mi
11	Taper: volume down, race pace sharpLong run 8.5 mi	3 · 2 key	17 mi	Long run 8.5 mi
12	Race week — half marathonRace 13 mi	3 · 1 key	4.5 mi	Race 13 mi

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

All plans

How these plans work

Half Marathon Training Plan for Beginners