Training Plan Builder

Your VDOT and a race date. That's it. A full training plan – weekly mileage ramp, workout schedule, and pace targets that match your fitness.

Your fitness level

We use this to calculate your VDOT and set the right training paces.

hours
min
sec
Your VDOT38.3

Your goal

How this works

Mileage ramps progressively from ~60% of peak to full volume, following the periodization principles in Jack Daniels' Running Formula. Training paces use the same Daniels-Gilbert regression as the Race Pace Calculator.

The plan includes four phases: base building, build (adding quality), peak volume, and a 2–3 week taper. Every 4th week is a recovery week at reduced volume. Quality sessions follow the hard-easy principle and target 70–80% easy running by construction.

This tool is for informational purposes only. Adjust based on how your body responds – skip quality sessions when fatigued and prioritize consistency over intensity.