AI Running Plan Generator

Describe your goal in plain words and get a custom AI training plan — or pick one of 7 free running plans from 5K to marathon. A VDOT engine sets every pace from your recent race time.

e.g. "Half marathon in 8 weeks, want to break 2:00, currently 5K in 28 min" or "First 10K in 4 weeks, goal is to finish, beginner running 3x/week"

or choose step by step

Not sure which plan is right for you?

What's your goal?

Frequently Asked Questions

Is there a free AI running plan generator?
Yes — this one. Describe your goal in plain words ("half marathon in 6 weeks, recent 10K in 49:00") and you get a week-by-week schedule with paces in seconds. It covers 1–24 weeks and 5K, 10K, half marathon and marathon goals, with no signup and no email gate. You can download the result as a PDF or PNG.
How does the AI build my running plan — can it invent paces?
No. The AI layer only interprets your goal — it never computes numbers. Your recent race time is converted to a VDOT score using Jack Daniels' methodology, a deterministic engine derives easy, tempo, interval and race paces from that score, and a rules engine assembles the weekly structure with progressive load and a taper. A validator rejects any AI text that quotes a pace the engine didn't compute.
Can AI generate a marathon training plan from my race time?
Yes. A recent half marathon of 1:35:00 maps to VDOT 47.9, predicts a 3:18 marathon, and sets easy runs at 5:04–6:04 /km with tempo work at 4:24–4:37 /km. Every workout in your AI running schedule carries the pace matched to your current fitness rather than a generic chart.
Should I use the AI generator or a preset training plan?
Pick a preset when your goal matches one of the 7 plans exactly — couch to 5K in 8 weeks, marathon in 12 or 16. Use the AI generator when your timeline is non-standard (6 weeks to a half, 9 weeks to a marathon) or when you want paces personalized from a recent result. Both are free and printable.

Want more control? Try our Training Plan Generator