Training Plan Generator
Tell us your goal race, target finish time and race date — and we'll build a personalized, week-by-week plan that ramps your mileage, drills goal pace and tapers you to a sharp peak. Marathon (yes, sub-4), half, 10K or 5K.
🔮 Not sure what to aim for? Estimate a goal from a recent race
📊 Track your progress
Check off each week as you finish it — your progress syncs to your account.
Your personalized plan
Four phases — Base, Build, Peak and Taper — with cutback weeks so you absorb the training. Pick a week below, then save it as an image for your phone.
How to run each session
- Easy runs — conversational pace. Keep them in Zone 2: check your heart-rate zones. This is where the aerobic gains live.
- Goal-pace runs — practise running at exactly your target pace so it feels automatic on race day. (For a sub-4 marathon that's 5:41/km · 9:09/mile — confirm yours with the Pace Calculator.)
- Threshold — "comfortably hard". Builds the ceiling that makes goal pace feel easy.
- Long runs — slow and steady. The goal is time on feet and durability, not speed.
Fueling & race-day strategy
- Carbs: aim for 30–60 g of carbohydrate per hour during longer races — roughly one gel every 30–40 minutes. Practise it on your long runs.
- Hydrate to thirst and take on electrolytes in the heat. Don't overdrink.
- Carb-load for 2–3 days before a marathon or half, not just the night before.
- Pacing: the wall at 30–32 km is almost always a pacing error from the first 10 km. Discipline early = a strong finish.
- Taper: trust the final 1–3 weeks. Reduced volume with a little sharpening leaves you fresh, not flat.
What pace is a sub-4 hour marathon?
5:41 per kilometre, or 9:09 per mile, held for the entire 42.195 km. Set the generator to Marathon + 4:00:00 and it builds the full sub-4 plan. Even one minute per km too fast early can cost you the whole goal.
How does the generator decide the plan length?
If you enter a race date, it counts the weeks until then (clamped to a sensible 6–24). Otherwise it uses the plan-length you pick. Longer blocks ramp mileage more gradually.
How many days a week is the plan?
Five running days with two rest days. Move the rest days to fit your week — just keep a rest or easy day either side of the long run.
Can I do this as my first marathon?
Yes, if you arrive with a base (around 30 km/week and a ~53-minute 10K). If you're starting lower, build easy mileage with Couch to 5K first, then generate a longer plan.