Free Personalized Training Plans

Science-backed periodized plans built on proven coaching methods from Jack Daniels, Joe Friel, and 80/20 Endurance. Export directly to your calendar.

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Running Plans

5K, 10K, Half Marathon, Marathon, 50K, 50 Mile, 100K, 100 Mile Ultra

Build Running Plan
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Cycling Plans

Metric Century (100km), Century (100 miles), Gran Fondo

Build Cycling Plan
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Triathlon Plans

Sprint, Olympic, Half Ironman 70.3, Full Ironman 140.6

Build Triathlon Plan
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Hyrox Plans

First-Timer, Open Division, Pro Division, Doubles

Build Hyrox Plan

How It Works

1

Choose Your Race

Select your distance and enter your race date or weeks until race day.

2

Set Your Profile

Tell us your experience level, current fitness, and weekly availability.

3

Export Your Plan

Download to Google Calendar, Apple Calendar, PDF, or spreadsheet.

Training Science You Can Trust

Every plan follows proven periodization principles with Base, Build, Peak, and Taper phases. We incorporate 80/20 training (80% easy, 20% hard), progressive overload, and built-in recovery weeks to maximize your fitness while minimizing injury risk.

Jack Daniels Joe Friel 80/20 Endurance Periodization

Frequently Asked Questions

Are these training plans really free?

Yes! Calendar (.ics) export is completely free with no signup required. PDF and spreadsheet exports require a free email signup to help us keep the service running.

What training methods are used?

Our plans incorporate principles from Jack Daniels, Joe Friel, 80/20 Endurance, and proven ultramarathon coaching methodologies. Each plan uses periodization with Base, Build, Peak, and Taper phases.

Can I customize the training plans?

You can set your experience level, weekly availability, and preferred long workout day. Export to spreadsheet format for full customization of individual workouts.

How do I add the plan to my calendar?

Download the .ics file and import it into Google Calendar, Apple Calendar, or Outlook. Each workout will appear as a calendar event with full details including workout type, duration, and instructions.