Run Forge
// Training Plan Generator
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Install
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Goal Race / Event
5K
10K
Half Marathon (21.1 km)
Full Marathon (42.2 km)
Base Building (No Race)
General Fitness
Skill Level
Beginner — Just getting started
Intermediate — Running 1–2 yrs
Advanced — Racing regularly
Plan Length
4 Weeks
8 Weeks
12 Weeks
16 Weeks
20 Weeks
Runs Per Week
3 runs / week
4 runs / week
5 runs / week
6 runs / week
Quality Workouts Per Week
1 quality workout
2 quality workouts
3 quality workouts
Quality = threshold, intervals, hills, reps, etc.
Workout Types to Include
Threshold / Tempo
Intervals (VO2max)
Hill Repeats
Repetitions (Speed & Economy)
Marathon Pace Runs
Strides
Current Weekly Mileage
Miles (mi)
Kilometers (km)
Your typical training volume right now
VDOT Calculator
Jack Daniels Method
Enter a recent race for scientifically precise training paces. Leave blank for estimated paces.
— Select Race Distance —
1 Mile
5K
10K
Half Marathon
Full Marathon
⚡ Calculate VDOT Paces
Cross-Training Days?
Yes — cycling / swim / yoga
No — running only
Start Date (optional)
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Your Plan Awaits
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