← Run the numbers

Go the
distance.
Training plan

Pick a race distance and your race day — a week-by-week plan takes you all the way to the start line, ready to copy into Word.

Setup

Race distance
Race day

–

Goal time (optional)

hours : minutes : seconds — personalizes session paces

Remaining weekdays are rest or easy cross-training.

Your plan

Week-by-week training plan with dates
Week Dates Session 1 (Tue) Session 2 (Thu) Long run (weekend) Weekly km

easy = conversational pace · strides = 4–6 × 100 m relaxed accelerations · race pace = your target pace (check the pace calculator)

Generic plan for healthy runners — adjust sessions to your fitness and experience. With a goal time: "fast" = interval pace (your 5K equivalent via Riegel), "at race pace" = your goal pace, easy/long runs ≈ goal pace + 75 s/km.