Running Training Plan Generator
Build a periodised block for your race: real sessions, paces derived from your goal time with the Riegel formula, a progressive ramp, cutback weeks and a taper.
Intermediate: one quality session and one long run a week. The plan ramps about 10% a week, cuts back every fourth week and tapers over the final three.
Total distance
Whole block
300.7 km
Peak week
30.4 km
Longest run
10.9 km
Cutback weeks
2
Pace zones
Goal pace 5:00 /km · finish 50:00 for 10K
| Zone | Pace | % goal |
|---|---|---|
| RecoveryShake-out runs the day after a hard session | 8:04 | 62% |
| Easy / aerobicMost of your weekly volume | 7:09 | 70% |
| SteadyMedium-long runs, marathon-pace blocks | 6:15 | 80% |
| Threshold / tempoTempo runs, cruise intervals | 5:41 | 88% |
| Interval (5K effort)VO2max reps of 400 m–1 km | 5:09 | 97% |
| Race paceGoal-pace rehearsal | 5:00 | 100% |
Equivalent times (Riegel)
T₂ = T₁ × (D₂ ÷ D₁)^1.06
| 5K | 23:59 | 4:48 /km |
| 10K | 50:00 | 5:00 /km |
| Half marathon | 1:50:19 | 5:14 /km |
| Marathon | 3:50:01 | 5:27 /km |
Riegel equivalence assumes you are comparably trained for each distance; it is a planning estimate, not a guarantee.
Week-by-week sessions
Week 1 · Base25.1 km · 4 running days
- Long run8.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals5.5 km2 km warm-up, 7 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run5.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run5.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 2 · Base27.5 km · 4 running days
- Long run8.8 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals6.1 km2 km warm-up, 8 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run6.3 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run6.3 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 3 · Base30.4 km · 4 running days
- Long run9.7 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals6.7 km2 km warm-up, 8 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run7.0 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run7.0 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 4 · Base · cutback22.6 km · 4 running days
- Long run8.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals5.0 km2 km warm-up, 6 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run4.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run4.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 5 · Base24.9 km · 4 running days
- Long run8.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals5.5 km2 km warm-up, 7 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run5.7 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run5.7 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 6 · Build27.5 km · 4 running days
- Long run9.9 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals6.0 km2 km warm-up, 8 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run5.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run5.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 7 · Build30.1 km · 4 running days
- Long run10.9 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals6.6 km2 km warm-up, 8 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run6.3 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run6.3 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 8 · Build · cutback22.8 km · 4 running days
- Long run8.2 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals5.0 km2 km warm-up, 6 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run4.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run4.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 9 · Build24.9 km · 4 running days
- Long run9.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals5.5 km2 km warm-up, 7 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run5.2 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run5.2 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 10 · Peak27.5 km · 4 running days
- Long run9.9 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Intervals6.0 km2 km warm-up, 8 × 800 m at 4:51 /km with 90 s jog recovery, 1.5 km cool-down.
- Easy run5.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run5.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 11 · Taper13.4 km · 4 running days
- Long run8.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Easy run1.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Easy run1.8 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Recovery run1.8 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Rest—Full rest or 20–30 minutes of mobility work.
Week 12 · Race24.0 km · 5 running days
- Long run8.0 kmContinuous, conversational. 7:09 /km if you use pace, otherwise effort 5/10.
- Easy run2.0 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
- Race day10.0 kmThe 10K. Start controlled — the first third should feel easier than goal pace.
- Recovery run2.0 kmVery easy, 8:04 /km or slower. The point is blood flow, not fitness.
- Easy run2.0 kmEasy aerobic running at 7:09 /km. If you cannot talk in sentences, slow down.
Calendar view
One column per day of the week; sessions appear in order across the week.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| W1 | Long run8.0 km | Intervals5.5 km | Easy run5.8 km | Recovery run5.8 km | Rest | — | — |
| W2 | Long run8.8 km | Intervals6.1 km | Easy run6.3 km | Recovery run6.3 km | Rest | — | — |
| W3 | Long run9.7 km | Intervals6.7 km | Easy run7.0 km | Recovery run7.0 km | Rest | — | — |
| W4 | Long run8.0 km | Intervals5.0 km | Easy run4.8 km | Recovery run4.8 km | Rest | — | — |
| W5 | Long run8.0 km | Intervals5.5 km | Easy run5.7 km | Recovery run5.7 km | Rest | — | — |
| W6 | Long run9.9 km | Intervals6.0 km | Easy run5.8 km | Recovery run5.8 km | Rest | — | — |
| W7 | Long run10.9 km | Intervals6.6 km | Easy run6.3 km | Recovery run6.3 km | Rest | — | — |
| W8 | Long run8.2 km | Intervals5.0 km | Easy run4.8 km | Recovery run4.8 km | Rest | — | — |
| W9 | Long run9.0 km | Intervals5.5 km | Easy run5.2 km | Recovery run5.2 km | Rest | — | — |
| W10 | Long run9.9 km | Intervals6.0 km | Easy run5.8 km | Recovery run5.8 km | Rest | — | — |
| W11 | Long run8.0 km | Easy run1.8 km | Easy run1.8 km | Recovery run1.8 km | Rest | — | — |
| W12 | Long run8.0 km | Easy run2.0 km | Race day10.0 km | Recovery run2.0 km | Easy run2.0 km | — | — |
About this tool
This generator builds a genuine periodised block: it ramps weekly volume from your current base, inserts a cutback every fourth week, holds a peak phase, then tapers over the final three weeks, and it fills the week with specific sessions — long run, intervals, tempo, easy and recovery running — rather than generic placeholders. Target paces come from your goal time via the Riegel formula and are expressed as a pace-zone table. Treat the output as a well-constructed template to adapt with a coach or a clinician, especially if you have a history of injury; it is not personalised medical advice. All calculations run in your browser and nothing is uploaded.
- 100% free — no account needed
- Runs in your browser
- Nothing is uploaded
Frequently asked questions
Is Running Training Plan Generator really free?
Yes. Running Training Plan Generator is completely free on PureBrowser — every feature, with no account, no trial, and no credit card.
Does Running Training Plan Generator upload my data?
No. Running Training Plan Generator runs entirely inside your browser, so anything you type, paste, or open stays on your own device.
Do I need to sign up or install anything?
Neither. There is no account and nothing to download — open the page and Running Training Plan Generator is ready to use on desktop or mobile.
Does Running Training Plan Generator work offline?
Once the page has loaded, yes. All of the processing happens locally in your browser, so it keeps working without a connection.
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