Custom Training Plan

How the AI plan generator works

This page displays your personalized marathon training plan once you generate one from the Plan Hub. The generator is built on Jack Daniels' VDOT methodology — your most recent race time is converted to a VDOT score, then mapped to five precise pace zones used across a week-by-week schedule scaled to your fitness. The output is downloadable as a PDF or PNG image, with all paces embedded. No signup, no subscription, no email gate.

Three steps from goal to plan

1. 1. Describe your goal in plain English

   Type something like "sub-4 marathon in 12 weeks" or "first half marathon in 8 weeks, beginner". The AI parses distance, target time, duration, and experience level — no rigid form to fill.

2. 2. AI calibrates pace zones from your VDOT

   Enter a recent 5K, 10K, half, or marathon time. The engine computes your VDOT (Daniels-Gilbert formula) and derives Easy, Marathon, Threshold, Interval, and Repetition paces. Peak weekly volume scales to the duration you requested.

3. 3. Download as image or PDF

   The generated plan is a clean week-by-week table with paces embedded in every workout. One click saves it as a PNG image (great for phone wallpaper) or printable PDF. Share with a coach or training partner.

The five Daniels pace zones

• Easy (E) · ~65-75% VO2max · the bulk of weekly mileage; aerobic base + recovery
• Marathon (M) · ~80-85% VO2max · race-pace prep, used in long-run finishes
• Threshold (T) · ~88% VO2max · lactate-threshold pace; 20-40 min sustained
• Interval (I) · ~98-100% VO2max · VO2max work; 3-5 min reps with equal-time recovery
• Repetition (R) · faster than I · 200-400m reps with full recovery for economy + speed

What you get

• Free and unlimited — no signup, no daily quota
• Daniels VDOT methodology — not a generic template
• Variable duration — 4 to 16 weeks depending on your input
• Downloadable PDF and PNG with paces embedded
• Works for 5K / 10K / half marathon / full marathon

Generate your plan now

Don't see your goal in our fixed plans? Build a custom one — takes about 30 seconds.

Open the plan generator →