Training · Free tool
Free Training Plan Generator
Tell us your race distance, your training start and race dates, a goal time and a recent race result, and we build a week-by-week training plan in the style of five well-known methodologies — complete with training paces, a periodized build, and export to PDF, Excel (CSV) or your calendar.
How it works
Enter your race distance, the date you plan to start training, race day, a goal finish time, and a recent race result. That recent result is what sets your training paces — easy, marathon, threshold, interval and repetition — the same way a coach would use a current time trial rather than a wish.
From there the generator lays out a periodized build: a base phase to establish volume, a build phase that layers in quality sessions, a peak phase, and a taper into race day. The number of weeks, the weekly volume and the mix of workouts all come from the methodology and experience tier you choose.
Once your plan is generated you can export it as a printable PDF, a CSV you can open in Excel or Google Sheets, or an .ics calendar file you can import into Google Calendar, Apple Calendar or Garmin Connect so every workout shows up on the right day.
The methodologies
Pfitzinger-style: built around the high-mileage, lactate-threshold approach popularized by Pete Pfitzinger, leaning on medium-long runs and threshold work to raise the pace you can sustain.
Hanson-style: modeled on the Hansons’ cumulative-fatigue method, which caps the long run and instead accumulates fatigue across the week with frequent "SOS" (something of substance) speed, strength and tempo days.
Daniels-style: based on Jack Daniels’ VDOT-paced training, assigning each quality session — easy, marathon, threshold, interval or repetition — a precise pace derived from your current fitness.
Higdon-style: follows Hal Higdon’s approachable, tiered structure of mostly easy running plus one weekly long run, built to scale cleanly from a first marathon to a more ambitious one.
Galloway-style: applies Jeff Galloway’s run-walk-run method, using planned walk breaks throughout — including on the long run — to hold a lower-impact, more conservative build.
These are principles-based plans
Every plan here is generated from the general principles a methodology is known for — its typical mileage, its taper length, its mix of workout types — not a transcription of any author’s copyrighted, published schedule. This is not the official Pfitzinger, Hanson, Daniels, Higdon or Galloway plan, and it is not affiliated with or endorsed by any of them. If you want the original, buy the book — the full published plans go into far more depth than a free generator ever could.
Train safely
This is a generated starting point, not a coached prescription. Build up sensibly, listen to how your body responds to the volume, and consult a coach or a doctor before starting a new training plan — especially if you are returning from injury, new to the distance, or have an underlying health condition.
Frequently asked questions
Is this the official Pfitzinger/Hanson plan?
No. It is a principles-based plan inspired by the approach each methodology is known for — not a copy of the published book or schedule. For the full, original plan, buy the author’s book.
How are my paces calculated?
From the recent race result you enter. We convert that performance into your current fitness and derive training paces — easy, marathon, threshold, interval and repetition — using a VDOT-style equivalence, the same idea Jack Daniels’ tables are built on.
Can I put it on my Garmin?
Yes. Export the plan as an .ics calendar file and import it into Garmin Connect, Google Calendar or Apple Calendar — each workout lands on its date so it shows up on your watch.
What if my dates don’t fit the usual plan length?
The generator adapts the plan to the number of weeks between your start date and race day. If that is unusually short or long for the distance and methodology you picked, it will warn you so you can adjust your goal or your dates.