Marathon Training Planner

Generate a personalised 4-week plan from your recent running, goal date, availability, and injury status. The plan automatically chooses the right phase (base → marathon block → taper) and blends training approaches when appropriate.

Auto phase from date Run days always respected Paces rounded to 5s Workouts are exact
Home
Setup
Autosave: off
1) Goal
2) Training
3) Durability
4) Paces
5) Availability
6) Review

Goal

If blank, planner defaults to “Base build”.
Used for MP guidance if no race anchor.
Optional: preferred phase override
Leave on Auto unless you know exactly what you’re doing.

Recent training

Optional (improves safety)

Durability (auto category)

Beginner checks (used only when needed)
Intensity tolerance (optional)

Paces (VDOT if available)

Availability

Mon
Tue
Wed
Thu
Fri
Sat
Sun
Time caps (recommended)
Build aggressiveness (optional)

Review & generate

What the planner does
  • Automatically selects phase (Base / Block / Taper) from race date (or uses override).
  • Auto-categorises runners (A/B/C) for safety and progression caps.
  • Blends “schools” when appropriate (Pfitz-style MLR, Hansons-style distribution, Norwegian threshold singles, etc.).
  • Always respects selected run days (no “3 days selected → 2 runs”).
  • Paces are rounded to the nearest 5 seconds and never show invalid times.
  • Quality sessions are exact prescriptions (e.g., 3×8, 2×12, 2×20).

Live preview

Fill in your info and click Generate.
Chosen phase & approach
Not generated yet.
Confidence
—
Pace guidance
Generate your plan to see paces.
Simple table view
Week MonTueWedThuFriSatSun

Disclaimer: educational planning tool. Adjust for fatigue/pain and seek professional advice if symptoms persist.