Running Training Plan Generator

Generate personalized, periodized training plans for any distance from 5K to 100 miles. Based on proven methodologies from Jack Daniels, Hal Higdon, and 80/20 training principles.

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8 Distances

5K to 100 miles including ultras

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Periodization

Base, Build, Peak, Taper phases

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Calendar Export

Download to Google, Apple, Outlook

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Shareable Plans

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1 Race Goal

Or enter weeks below

6-52 weeks (auto-calculates from date)

2 Current Fitness

Your running experience

Average miles per week currently

3 Training Schedule

How This Training Plan Generator Works

Our running training plan generator creates personalized, periodized plans based on proven coaching methodologies. Here's what makes it effective:

Periodization Principles

Every plan follows a structured periodization model with four phases:

  • Base Phase: Build aerobic foundation with easy volume (80-85% easy effort)
  • Build Phase: Introduce quality workouts while maintaining volume
  • Peak Phase: Race-specific training at highest volume
  • Taper Phase: Reduce volume while maintaining intensity for race readiness

80/20 Training Philosophy

Following the 80/20 endurance training principle, approximately 80% of your training is at easy effort (RPE 3-4) and 20% at moderate to hard effort. This approach:

  • Maximizes aerobic development
  • Reduces injury risk
  • Allows for proper recovery between hard sessions
  • Is backed by research on elite athletes

Recovery Weeks

The plan automatically includes recovery weeks every 3-4 weeks (depending on your fitness level) where volume is reduced by approximately 35%. This allows your body to adapt and grow stronger.

Ultra-Specific Features

For ultramarathon distances (50K and beyond), the generator includes:

  • Back-to-back long runs: Running long on consecutive days to simulate race fatigue
  • Extended time on feet: Focus on duration over pace
  • Appropriate taper length: Longer tapers for longer races

RPE-Based Intensity

Instead of prescribing specific paces (which vary by individual), this plan uses Rate of Perceived Exertion (RPE):

  • RPE 3-4 (Easy): Conversational pace, can speak in full sentences
  • RPE 5 (Moderate): Slightly harder, can speak in shorter phrases
  • RPE 6-7 (Tempo): Comfortably hard, limited conversation
  • RPE 8-9 (Hard): Hard effort, only a few words at a time

Want Specific Pace Targets?

Use our other calculators to determine your training paces based on a recent race:

Running Pace Calculator Race Time Predictor Heart Rate Zones