Your Training Details
Plan Summary
How Personalized Training Plans Work
Our training plan generator uses your current fitness level (based on a recent race time or estimated VDOT score) to create a periodized program tailored to your goal race. The plan follows established coaching principles: build aerobic base first, introduce speed work progressively, and taper before race day.
Each week includes a structured mix of easy runs, one quality workout (tempo or intervals), and a long run. The plan adjusts intensity and volume based on how many weeks remain until your goal race and how many days per week you can train. More training days allows better distribution of weekly mileage.
The final 2-3 weeks feature a taper period where volume decreases by 20-40% while maintaining intensity. This allows your body to absorb previous training and arrive at race day fresh and strong. Research shows proper tapering can improve race performance by 2-3%.
Frequently Asked Questions
How many weeks do I need to train for a marathon?
Most marathon plans are 16-20 weeks. If you're already running 30+ km per week, 16 weeks is sufficient. Complete beginners should build a running base for several months before starting a dedicated marathon plan. Our generator adapts the plan length based on your input.
What if I miss a training day?
Missing a single session is not significant — consistency over weeks matters more. If you miss an easy run, simply skip it. If you miss a key workout (tempo, intervals, or long run), try to fit it in within 1-2 days. Never double up missed workouts on the same day.
How many days per week should I run?
Beginners benefit from 3-4 days to allow recovery. Intermediate runners typically train 4-5 days with 1-2 cross-training days. Advanced runners may train 6-7 days. Rest days are when adaptation actually occurs, so more isn't always better.
Should I follow the plan exactly?
Use the plan as a guide, not a strict rule. Listen to your body — if you feel unusually tired or notice pain, take an extra easy day. The plan provides optimal structure, but real-world factors like sleep, stress, and weather mean flexibility is important.