You have no saved plans, yet!
Note, these plans are created for active runners trying to reach personal bests in various distances.
If you are a beginner, we suggest you sign up for a beginners plan such as couch to 5k first.
| Week | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|
Take a day off, let your body recover from a hard day of intervals or long running on the previous day.
Either:
Run at a comfortable pace. You should be able to hold a conversation.
Run at a steady pace. You should be able to talk in short sentences.
Run at a steady pace. At random moments pick a point in the distance and run to it as fast as you can.
Run at a steady pace, increasing your pace each kilometre. Your last km should be your fastest.
An intervals session, where each interval is run at about 75% of your intensity for a distance of at least 1500m.
Run with a heart rate that is about 80% of your max heartrate. This run should feel "comfortably hard" at all times. You should be able to hold this pace for a good amount of time.
Run 100m at a very fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 300m, so if you have 3km in today's plan, that's 10 reps.
Run 400m at a fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 600m, so if you have 6k in today's plan, that's 10 reps.
Run 800m at a fast pace, then 200m at a very slow jog/walk. Repeat until you have reached the distance set in your plan for this day. Remember each rep is 1000m, so if you have 10k in today's plan, that's 10 reps.
Run up a hill at a fast pace, then jog/walk back down. Repeat until you have reached the distance set in your plan for this day.
The same as an easy run: run at a comfortable pace. You should be able to hold a conversation.
Start your run at a slow pace, increasing the pace for each km very slightly. Your last km should be your fastest.
Run at a comfortable pace, but for the last 500m, run as fast as you can. Pretend you are finishing a race, and aiming for a personal best.
This is the same as any the basic long run, but also build some moments of race pace in to it.
The Running Plan Generator is a tool to help you create a running training plan. It will generate a plan for you based on the distance you wish to run, and the number of weeks you have to train.
With other plans, everyone gets the exact same plan. With the running plan generator, you get a new plan each time you hit the generate button.
Also, most other plans stipulate how long you have to train for - 12 weeks, 16 weeks, etc. But it's often the case where you see a race you want to enter but it's an odd number of weeks away, such as 17 weeks. For this eventually, we've got you covered.
You can save one plan for each distance - 5km, 10km, half-marathon, marathon.
Notes:
The plan is not editable, but you can generate a new one if you wish. Once you copy the contents of your plan to a document or spreadsheet, you can then edit it as much as you like.
Yes, you can print your plan by clicking on the "Print" button. You will not see this button until you have completed a purchase and logged in.
I have created this running plan generator to plan your runs, but not how fast you should run for each. Each person has different goals, and should set their pace accordingly.
If you are aiming to run a sub 20-minute 5k, I'd suggest your intervals are at a pace of less than 4 minutes per km. If you wish to run a marathon in under 4 hours, I suggest your intervals will be less than 5 minutes per km. And so on ...
I have taken the same approach to heartrate running as pace running. Easy runs and longs runs should be in Zone 2, endurance runs will be zones 3 to 4, and intervals will be zone 4 to 5. However, it's up to you to be as flexible or strict as you wish.
The Running Plan Generator is free. If you'd like to support me building these type things, you can make a donation.
Send an email to mark@mark.ie and I'll get back to you as soon as I can.