Training Plans · Coach Built

Your free
personalized
training plan.

Build a periodized plan for any distance — 5K to marathon — in under a minute. Adapts to your experience, race date, and goal time using the same principles I use coaching real athletes.

Build My Plan → Learn the Basics ↓
5K · 10K · Half · Marathon VDOT-based pace zones Free · No signup
1
Tell us about you
Race distance, experience level, goal time, and how many days you can train. Takes 60 seconds.
2
Get a periodized plan
Base, build, peak, and taper phases with VDOT-based pace zones and 80/20 intensity balance.
3
Print and run
Printable weekly schedule with strength training built in. No email. No signup. Yours to keep.
Train for: All Distances Marathon Half Marathon 10K 5K Couch to 5K Couch to 10K
From the Lab

Training guides

Coaching advice you can actually use, not generic training advice you’ve read a hundred times.

View all guides →
01
Pillar Guide · Coming Soon
Pillar Guide · In Progress

How to Actually Use a Training Plan

A plan is only as good as how you run it. This pillar guide walks through how to read your personalized plan, adapt it when life gets in the way, and know the difference between pushing through and backing off.

Publishing soon →
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Coming Soon
Training Theory

The 80/20 Rule: Why Most of Your Runs Should Feel Easy

The most common mistake amateur runners make — and how to fix it in your next run.

Publishing soon —
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Coming Soon
Beginner

How to Train for Your First Marathon

A realistic, no-BS guide to building up from zero to 26.2 without getting hurt.

Publishing soon —
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Coming Soon
Strength

Strength Training for Runners (The Minimalist Version)

Two short sessions a week. Six exercises. Here’s exactly what to do and why.

Publishing soon —
📅
Coming Soon
Periodization

Base, Build, Peak, Taper: A Plain-English Guide

Why your training plan has four phases and what each one is actually trying to do.

Publishing soon —
❤️
Coming Soon
Pacing

Heart Rate Zones vs Pace Zones: Which Should You Use?

Both work. But one is better for beginners and one is better once you have a baseline.

Publishing soon —
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Coming Soon
Recovery

The Missing Ingredient: Why Recovery Days Matter More Than Hard Ones

Training doesn’t make you faster. Recovery does. Here’s how to actually recover.

Publishing soon —
The Basics

Training principles, explained

Four ideas that separate athletes who improve from athletes who plateau.

The 80/20 Rule
80% of your runs should feel easy. The other 20% should hurt. Most runners get this backwards.
Periodization
Base → Build → Peak → Taper. Each phase builds on the last. Skip one and you’ll plateau or get hurt.
Recovery Wins
You don’t get stronger from training. You get stronger from recovering from training. There’s a difference.
Strength Matters
Two short sessions a week prevents more injuries than any recovery gadget. It’s the highest-ROI thing you can do.
Track Your Training

Every plan needs a way to track it.

Once you’ve built your plan, you need a GPS watch that can handle structured workouts, pace zones, and long runs. Here’s exactly what I recommend depending on your level.

Find Your Watch →
Beginner · Budget
Garmin Forerunner 165
→
Intermediate · Best Value
Garmin Forerunner 265
→
Advanced · Marathon & Ultra
Garmin Forerunner 965
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Training FAQ

Questions runners actually ask

How long should my training plan be?
It depends on your race and experience. Beginners need 16-20 weeks for a marathon, 12-14 for a half. Experienced runners can get away with 12 weeks for a marathon if they already have a solid base. The plan creator automatically sizes this for you based on your race date and current fitness.
What’s the difference between easy, tempo, and threshold?
Easy = conversational, you can chat the whole time. Tempo = “comfortably hard,” sustained for 20-40 min. Threshold = what you could hold for about an hour in a race. Most runners confuse easy with tempo and end up running every run at moderate pace — which is the worst of both worlds.
Do I really need to do strength training?
Yes. Two short sessions a week prevents more injuries than any foam roller, massage gun, or recovery drink. You don’t need a gym — bodyweight exercises like squats, lunges, planks, and single-leg work are enough. The plan creator builds this in automatically.
What if I miss a run?
Don’t try to make it up. Missing one run doesn’t matter. Trying to squeeze a missed long run into a rest day causes injuries. The rule is: move forward, not backward. If you miss a week, repeat the previous week instead of jumping ahead.
Can I run more days than the plan suggests?
Only if the extra runs are truly easy. Adding more intensity to a plan almost always backfires. If you feel like you need more volume, make your easy runs slightly longer rather than adding another hard workout.
How do I know my goal pace?
The plan creator uses your recent race times (or estimated times) plus the Riegel formula to calculate a realistic goal pace and derive all your training zones from it. If you’ve never raced the distance, enter your most recent race at any distance and it’ll project forward.