Free, research-backed plan builder

From the couch
to the finish line.

Tell us where you're starting, which race you're chasing, and when it is. We'll build a week-by-week plan grounded in published sports-science research — gradual mileage, mostly-easy running, scheduled recovery, and a proper taper — timed to your race day.

✓Built around you — your experience, your schedule, your race date.
✓Evidence-based progression — mileage builds capped the way the injury research suggests, with cutback weeks and a real taper.
✓Every day mapped — easy runs, workouts, long runs, and rest, each linked to the study behind it.

Build your plan

About 30 seconds. No account needed.

— weeks

Runs in your browser — your plan is saved on this device. Sign in (optional) to sync across devices.

Your plan

Every session links to the research behind it — see Methodology.

10K
0
total training miles
Crawl→Sprint · Wave 1
Peak week—
Longest run—
Cutback weeks—
Taper—

Your weekly mileage, week by week

Volume climbs no more than ~10% a week, eases back every fourth week, peaks, then tapers so you arrive fresh.

Build Cutback Peak Taper Race week

Your training calendar

How to use it: click or tap any training day to mark it done — it turns green and your weekly progress updates. Click again to undo. Hover a day for the full session details, and use the i buttons for the research behind each workout. Your progress is saved on this device automatically.

Easy runs

Comfortable enough to hold a conversation. Most of your miles live here — that's by design, not laziness.

Workouts

Intervals and tempo segments at "comfortably hard." You should finish feeling worked, not destroyed.

Long runs

Slow and steady. The point is time on your feet, so run them a notch easier than your easy pace.

Rest days

Where the fitness actually gets built. Walk, stretch, or do nothing — skipping rest is how injuries start.

This plan is a general training template, not medical or coaching advice. If you're new to exercise, managing a health condition, or feel pain (not just soreness) while training, check in with a doctor or a coach. Listen to your body — it outranks any spreadsheet.

How your plan is built

Mile 1

Start where you are

Your starting mileage comes from your current running habit — not from where a generic plan thinks you should be. New runners begin with run/walk-friendly volume.

Mile 2

Climb, then breathe

Weekly volume increases a little at a time, and every fourth week pulls back so your legs can absorb the work. That rhythm is what keeps you healthy through the build.

Mile 3

Arrive fresh

The final weeks taper your mileage down while keeping a little sharpness, so you hit the start line rested, springy, and ready to enjoy the day.