Running Plan Generator
Build a personalised week-by-week running plan for your next race. Choose your goal, fitness level, and available training days.
Recent race time — optional, but unlocks personalised pace targets
mm:ss or h:mm:ss
Race distance
Starting a new plan is the perfect time to kit up
Someone who just generated a training plan is ready to run more. Make sure your gear is up to the job.
Nike Pegasus
Versatile daily trainer that handles tempo runs, long runs and easy miles. One of the most popular running shoes year after year.
View on AmazonGarmin Forerunner 265
Tracks every run against your plan, monitors training load, and flags when you're pushing too hard.
View on AmazonFoam Roller
Five minutes of rolling after each run dramatically reduces recovery time and keeps niggles at bay.
View on AmazonMarathon training plans
Structured marathon plans from beginner finisher to sub-4 hour, with weekly mileage progression and taper guidance.
Beginners Marathon Finisher Plan
£6.99
Breaking the 4 Hour Marathon Training Plan
£6.99
Intermediate 4:30 Marathon Running Plan
£6.99
How it works
The plan builds weekly mileage using the 10% rule — mileage increases by no more than 10% per week — with a cutback week every 4th week to allow recovery. The final 3 weeks taper to arrive at race day fresh. Long runs, tempo sessions and easy runs are distributed across your chosen training days.
Frequently asked questions
How many weeks should my training plan be?
For a 5K: 6–12 weeks. 10K: 8–16 weeks. Half marathon: 10–20 weeks. Marathon: 14–24 weeks. If you have more time, start the plan with easier mileage. If you have less, prioritise the weeks closest to race day.
What is a cutback week?
A cutback week reduces mileage by around 30% to allow your body to absorb the training load. They typically fall every 4th week. Skipping cutback weeks is one of the most common causes of overuse injury in runners.
What is a taper?
A taper is the final 2–3 weeks before a race where mileage is reduced significantly. This lets your body repair, top up glycogen stores, and arrive at the start line fresh. Tapering properly is as important as the training itself.
How do I know if my easy runs are slow enough?
Easy runs should be conversational — you should be able to speak full sentences without gasping. Most runners run their easy runs too fast. Use the Training Paces Calculator to find your correct zones.