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About

This website will create a customized training plan to reach your goals based on your current training level and where you want to be developed as a collaboration between
The tool is intented to be a simple, easy to follow, yet effective guide to help people train for upcoming running events.
With 4 simple inputs you will have a training plan that generates daily mileage recommendations, pace suggestions and coach input to give you the clear and concise training plan to optimize your performance.
Whether you’re just starting out doing your first 5k, or you’re a post college athlete looking to build off your base for your first half, or a parent with 3 kids looking to make a comeback and crush your first 10k – we have a plan for you.
With customizable inputs, there is an unlimited amount of training plans available for you based on your individual needs.
Whatever the goal is - we have a plan to get you there. And guess what. We feel you shouldn’t have to pay to reach your goals with this tool - its free and always will be.
You can also download the file to your outlook calendar, as a CSV or XML and upload to your training platform website.

Find the sign in and register buttons in the upper right hand corner

You are currently viewing a sample training plan.

  • If you create an account to login, you will be have the option to customize the plan to your goals
  • If you register your account, there will be an option to to download as an Outlook calendar, csv, or xml to load into your primary training plan hosting website

Here's your customized training plan :

Based on your current training level and the selected training levels you want to hit, find the training program outlined below

Daily Data

Below is the daily miles that you will do during this plan

This is based on a percentage of the monthly miles mentioned in the previous section

Mileage Chart

Weekly Data

Below is the weekly miles by month that you will do during this plan

This is based on a percentage of the monthly miles mentioned in the previous section

Weekly Mileage Chart

Suggested Pace Information

Training Pace Chart

Use this chart as a reference guide when pace levels are mentioned in the workout comments

07:00RP (Race Pace)
07:33L4 (Hard Effort)
08:19L3 (Medium Effort)
09:06L2 (Easy Effort)

Race Pace Chart

This is your goal time and pace chart per miles
Mile MarkerSplit
100:07:00
200:14:00
300:21:00
3.100:21:42
400:28:00
500:35:00
600:42:00
6.200:43:24

Training Plan Calendar

WeekDay of the WeekDistanceWorkoutComments
1FRIDAY 4.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
1SATURDAY 6.5 milesSee Details"4x stride outs towards the end (first one at about 85%, second at 90%, last two at 95%) Stride Outs = gradual build up over 4-5 seconds until you are going full speed for about 3 seconds, then gradual slow down (to avoid shin splints)"
1SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
1MONDAY 5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
1TUESDAY 3 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
1WEDNESDAY11 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
1THURSDAY 0 milesOffOff
2FRIDAY 4.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
2SATURDAY 7 milesSee Details8x30 sec repeats @ 1 mile to 5k race pace effort w/2:00 of recovery jogging between sets2
2SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
2MONDAY 5.5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
2TUESDAY 3 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
2WEDNESDAY11 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
2THURSDAY 0 milesOffOff
3FRIDAY 5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 PaceL3
3SATURDAY 7 milesSee Details10x30 sec repeats @ 1 mile to 5k race pace effort w/2:00 of recovery jogging between sets
3SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
3MONDAY 5.5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
3TUESDAY 3 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
3WEDNESDAY11.5 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
3THURSDAY 0 milesOffOff
4FRIDAY 4 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
4SATURDAY 6 milesSee Details12x30 sec repeats @ 1 mile to 5k race pace effort w/2:00 of recovery jogging between sets
4SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
4MONDAY 4.5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
4TUESDAY 2.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
4WEDNESDAY9.5 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
4THURSDAY 0 milesOffOff
5FRIDAY 4.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
5SATURDAY 6.5 milesSee Details8x30 sec repeats @ 1 mile to 5k race pace effort w/1:30 of recovery jogging between sets
5SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
5MONDAY 5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
5TUESDAY 3 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
5WEDNESDAY10.5 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
5THURSDAY 0 milesOffOff
6FRIDAY 5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
6SATURDAY 7.5 milesSee Details12x30 sec repeats @ 1 mile to 5k race pace effort w/1:30 of recovery jogging between sets
6SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
6MONDAY 6 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 PaceL2
6TUESDAY 3.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
6WEDNESDAY12.5 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
6THURSDAY 0 milesOffOff
7FRIDAY 5.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
7SATURDAY 8 milesSee Details15 min Warm-Up, 3x3 min repeats @ 5k to 10k race pace effort w/2:00 of recovery jogging between sets, Cool-Down for remainder of run
7SUNDAY 0 milesRest or Cross TrainIf you're feeling good and up for it, go ahead and do an easy cross training day, if not, enjoy your day off!
7MONDAY 6.5 milesShorter (Easy)Conversational, or "all day" pace, easy effort. Run at L3 Pace
7TUESDAY 3.5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Level
7WEDNESDAY13.5 milesLong RunConversational, or "all day" pace, easy effort (unless noted otherwise). Run at L3 Pace
7THURSDAY 0 milesOffOff
8FRIDAY 5 milesRecovery JogVery easy day of jogging - really focus on not going too hard. Run at L2 Pace
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