Marathon Training Planner

Generate a personalised 4-week plan from your recent running, goal date, availability, and injury status. The planner 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
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How this planner builds your plan

This tool does not just output a generic calendar. It uses your recent mileage, longest run, current frequency, injury status, available run days, time caps, and pace anchor to choose a safe 4-week structure. Depending on your inputs, it may lean more toward simple consistency, controlled threshold development, marathon-specific work, or reduced-load tapering.

It is influenced by several established marathon-training ideas rather than one single “school”:

  • Daniels-style pace guidance for effort bands when a race anchor is available.
  • Pfitz-style medium-long runs when frequency and durability support them.
  • Hansons-style distribution when long-run load should stay proportionate to weekly volume.
  • Controlled Norwegian-style threshold singles when the runner is durable enough for threshold structure without overreaching.
  • Beginner-safe consistency-first progression when the inputs suggest rebuilding or return-to-run status.

The goal is not to imitate any single published plan exactly. The goal is to produce a practical, repeatable month of training that matches the runner’s current situation.

Related guides: Norwegian Singles for Marathon Training, Norwegian Singles Workouts, Sub-Threshold Pace Calculator, Marathon Pace Workouts.

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, unless you override it.
  • Auto-categorises runners (A/B/C) for safety and progression caps.
  • Blends training ideas when appropriate instead of forcing one methodology on everyone.
  • Always respects selected run days.
  • Paces are rounded to the nearest 5 seconds.
  • Quality sessions are exact prescriptions where appropriate.
Methodology note
This planner is designed as an educational training-structure tool. It uses broad principles from marathon coaching systems, but it is not a direct replica of any one named program. That is deliberate: the aim is to match plan structure to current durability, phase, and recovery capacity rather than force every runner into the same template.

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
Who this planner is best for
Runners who want a structured 4-week block based on current fitness and availability, especially if they prefer a practical, editable plan over a rigid one-size-fits-all schedule.
Important limitation
This planner cannot assess pain response, biomechanics, medical history, sleep, life stress, or clinical injury risk the way a qualified coach or clinician can. Reduce or stop sessions if pain increases or recovery clearly breaks down.

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