Running Plan Generator

How the generator works

1. Tell us your starting point: enter your typical weekly distance (kilometres or miles) and, if you like, a recent race time so we can shape effort levels sensibly.
2. Choose your goal: pick from 1 mile, 5k, 10k, 10 miles, half marathon, marathon or set a custom distance. Add your plan start date and race date (the time between them is your training window).
3. Set your schedule: select the days you can train and which day suits your long run. We’ll map sessions around your week, not the other way round.
4. Generate your plan: get a week-by-week schedule with easy runs, quality workouts, and progressive long runs, plus recovery weeks to keep you fresh.

What your plan includes

• Progressive mileage: gentle, sustainable increases from your current base to race-ready volume.
• Balanced sessions: mostly easy running for aerobic development, with targeted speed/threshold work to sharpen up.
• Long-run progression: your chosen long-run day builds steadily towards your event.
• Recovery weeks: planned “cutbacks” to absorb training and reduce injury risk.
• Flexible structure: simple guidance on swapping days if life happens.

Best-practice guidance built in

Your schedule reflects proven endurance training principles: lots of conversational-pace running, a small dose of faster work, and regular recovery. For pacing support, use our tools alongside your plan:

• Pace to Heart Rate Zone Calculator – turn your pace into sensible HR zones for each session.
• Pace Calculator – convert times, miles and kilometres, and check training paces.
• Training Session Creator – add custom interval workouts on quality days.
• Race Time Predictor – set realistic finishing-time goals shaped by your recent form.
• Pace Charts – keep on-pace with printable split guides for race day.

Who it’s for

Anyone training for 1 mile to marathon, with an ideal training window of 4–24 weeks. Newer runners can start with a gentler base or try our Couch to 5k if you’re completely fresh to running. If you prefer a pre-built plan library, browse our Training Plans.

Input fields explained

• Current weekly distance: helps us set safe starting volume (km or miles).
• Recent race time (optional): refines workout intensities and target paces.
• Goal distance & goal time (optional): shapes long-run length and quality-day focus.
• Plan start & race dates: define your total weeks of training.
• Training days & long-run day: we fit the plan to your calendar.

Quick tips for better results

• Run easy, properly easy: most miles at a relaxed effort (you should be able to chat).
• One quality day at a time: space faster sessions with easy days.
• Strength & mobility help: 1–2 short sessions a week can boost durability.
• Adjust on feel: if you’re overly fatigued, reduce or skip intensity and keep the habit.

FAQs

How are paces set in my plan?

If you enter a recent race, we guide intensities from that. Otherwise, use the Pace → HR Zone tool to keep easy days easy and quality days honest.

How many days per week will I run?

That’s up to you. Choose the days you can run; the generator builds around those with the long run anchored on your preferred day.

Can I swap sessions if life gets in the way?

Yes. Keep the long run each week and avoid stacking hard sessions back-to-back. Otherwise, move days as needed.

What if I miss a week?

Resume with an easy week, then re-enter your dates if you’ve lost significant time. Consistency beats perfection.

Do I need to run by heart rate?

No, but it helps. Use pace-to-HR zones if you have a monitor; otherwise run easy by feel and use the pace calculator for checkpoints.

Is this suitable for complete beginners?

If you’re brand new, try Couch to 5k first, then come back to build towards longer distances.

Next steps

Pop in your details above and generate your plan. Save the page, print it, or bookmark it, and use our supporting tools to pace your sessions and track progress. When you’re ready for something different, explore our Training Plans library.