Free AI-Powered Running Training Plan Generator
Create your personalized training plan for 5K, 10K, half marathon, or marathon. Science-based periodization using VDOT calculations and multiple training models. Start training smarter today - completely free.
Training Plan Generator
Select your race parameters to generate a scientifically-designed training plan
Race Details
Training Volume
Training Schedule
Selected 4 days • Need: 4 days
Training Model
Traditional pyramidal training with progressive volume and intensity build through base, build, peak, and taper phases.
Session Duration Limits
Maximum duration for Mon-Fri sessions
Maximum duration for Sat-Sun sessions
Powerful Features Built In
AI-Powered Intelligence
Advanced algorithms using VDOT calculations and Jack Daniels' Running Formula for scientifically-backed training paces.
Goal-Oriented Plans
Personalized plans that assess your goal's realism and adjust training load based on your current fitness and timeline.
Flexible Scheduling
Choose your weekly hours, session frequency, and preferred training days. Plans adapt to your lifestyle.
Progressive Periodization
Scientific training progression with base building, strength development, peak fitness, and proper tapering phases.
Multiple Training Models
Free pyramidal model or upgrade to access polarized, threshold, block periodization, and Norwegian methods.
Proven by Athletes
Used by runners from beginners to competitive athletes. Plans adapt from 5K to marathon distances.
4.8/5
User Rating
10,000+
Plans Generated
Science-Based
VDOT Methodology
Frequently Asked Questions
Why Use a Structured Training Plan?
A well-structured training plan is essential for runners of all levels who want to improve their performance and reduce injury risk. Our AI-powered generator creates plans based on proven sports science principles, including:
- Periodization: Strategic variation in training load to optimize adaptation and prevent overtraining
- Energy System Development: Targeted workouts for aerobic base, threshold, VO2 max, and speed
- VDOT-Based Pacing: Science-backed training paces that match your current fitness level
- Progressive Overload: Gradual increases in training volume and intensity for sustainable improvement
Whether you're a beginner training for your first 5K or an experienced runner targeting a marathon PR, our generator adapts to your needs, schedule, and goals.