What you get
A plan is every week from today to race day: easy runs, long runs, threshold, interval, repetition and race-pace sessions, each with its distance, duration, pace and a one-line reason it is there. Recovery weeks, a taper and a retest are built in.
The paces come from your recent race through Jack Daniels' VDOT equations. With a maximum heart rate you also get the heart-rate ranges for each pace, so the plan works with a watch as well as a track.
How the plan is built
Four phases: base, build, peak and taper. Volume rises no more than ten percent a week, every fourth week is a recovery week, and the taper cuts volume while keeping intensity, which is what the tapering research supports.
Quality sessions come from a library of formats, from cruise intervals and tempo runs to 30/15 short intervals, hill repeats, marathon-pace long runs and race-pace reps. The plan rotates formats week to week and closes every phase with the distance's signature session, so it never gets monotonous.
Which distance
The 5k plan leans on interval and repetition work. The 10k adds race-pace reps and threshold. The half marathon is built on threshold and half-marathon pace. The marathon is built on marathon-pace long runs, mid-week marathon-pace runs and threshold. Pick the page for your race below, or start here and choose in step one.
Sample plans by level
5k
10k
Half marathon
How it works
- 1Pick your race date or week count. Enter the race date and the plan counts back to next Monday, or choose the number of weeks. Defaults are 8, 10, 12 and 16 weeks for 5k, 10k, half and marathon.
- 2Choose your running days. Three to six days per week and the day you want your long run. The plan spaces the hard days so they never touch.
- 3Enter a recent race. Any distance from 1500 m to the marathon. It sets your VDOT and every training pace. No recent race? Pick a level and run the week-1 time trial.
- 4Get the plan and the PDF. Every week, every session with paces, purpose and distance. Download the PDF, copy the link, or come back after a retest to refresh the paces.
Frequently asked questions
How are the training paces set?
From your recent race with Jack Daniels' VDOT equations: the same maths as the VDOT calculator on this site. Easy, marathon, threshold, interval and repetition paces all follow from one result. The plan trains you at your current fitness, not at your goal, because that is what your body can absorb today.
I have no recent race. Can I still get a plan?
Yes. Pick beginner, intermediate, advanced or sub-elite and the plan schedules a 5k time trial in week 1. Enter the time on the plan page and every pace appears. Until then sessions are shown by duration and effort.
Why is so much of the plan easy running?
Because that is what the evidence shows works. Elite and recreational data alike point to roughly 80 percent of running at low intensity, with the remaining hard sessions done properly hard. The plan reports its own easy, moderate and hard split so you can see it.
What if I miss a week?
Skip it and carry on with the plan as scheduled. Never cram two weeks into one. If you miss two weeks or more, restart at the week you left with one easier week first.
Is the plan really free?
Yes, forever, with no account and no email. The plan, the pace chart and the PDF are all yours. If you want a coach who adapts the plan to how each week actually went, that is what Coach Kalle does.
Can I use the plan with heart rate instead of pace?
Yes. Enter your maximum heart rate and the pace chart shows the heart-rate range for each training pace, using Daniels' published percentages. Use pace on the track and heart rate on hilly or hot days.
Sources
- Daniels J. Daniels' Running Formula, 3rd ed. Human Kinetics, 2014. Training paces, quality caps, phase model.
- Pfitzinger P, Douglas S. Advanced Marathoning, 3rd ed. Human Kinetics, 2020. Mesocycles, long-run share, marathon-pace runs.
- Bosquet L, et al. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc 2007;39(8):1358-1365.
- Riegel PS. Athletic records and human endurance. American Scientist 1981;69(3):285-290.
- Seiler S. What is best practice for training intensity and duration distribution in endurance athletes? Int J Sports Physiol Perform 2010;5(3):276-291.
- Stöggl T, Sperlich B. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Front Physiol 2014;5:33.
- Casado A, et al. World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs. J Strength Cond Res 2021;35(9):2525-2531.
- Haugen T, et al. The training characteristics of world-class distance runners. Sports Med Open 2022;8:46.
- Billat VL, et al. Intermittent runs at the velocity associated with maximal oxygen uptake enable subjects to remain at VO2max longer than intense but submaximal runs. Eur J Appl Physiol 2000;81(3):188-196.
- Rønnestad BR, et al. Superior performance improvements in elite cyclists following short-interval vs effort-matched long-interval training. Scand J Med Sci Sports 2020;30(5):849-857.
- Paavolainen L, et al. Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol 1999;86(5):1527-1533.
- Barnes KR, Kilding AE. Strategies to improve running economy. Sports Med 2015;45(1):37-56.
- Maunder E, et al. The importance of durability in the physiological profiling of endurance athletes. Sports Med 2021;51(8):1619-1628.
- Jones AM. The fourth dimension: physiological resilience as an independent determinant of endurance exercise performance. J Physiol 2024;602(17):4113-4128.
- Jeukendrup AE. Training the gut for athletes. Sports Med 2017;47(Suppl 1):101-110.
- Nielsen RØ, et al. Excessive progression in weekly running distance and risk of running-related injuries. J Orthop Sports Phys Ther 2014;44(10):739-747.
Last updated 6 September 2026.