Running Training Plan Generator

Generate personalized weekly training plans based on your fitness level

New to Running? Learn the Basics

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What is Pace?

Pace is the time it takes to cover a certain distance, usually expressed as minutes per kilometer (min/km). For example, a pace of 5:30 means you run 1 kilometer in 5 minutes and 30 seconds. Slower pace = easier running. Beginners typically start at 7:00-8:00 min/km pace.

What is Heart Rate Monitoring (HRM)?

Heart rate monitoring tracks your heartbeats per minute (BPM) during exercise. It helps you train at the right intensity:

  • Prevents overtraining by keeping easy runs truly easy
  • Ensures quality workouts hit the right intensity
  • Tracks fitness improvements over time
  • Helps manage effort on hot days or hilly terrain

HRM is optional but highly recommended for runners who want to train more effectively!

Baseline Fitness Test

Complete one of the tests below to establish your starting fitness level. Choose the test that best matches your current ability.

Instructions: Run as far as you can without stopping at a comfortable pace. Stop when you can no longer continue. Record your distance and time.
meters
minutes

Training Preferences

Enter your heart rate data to receive personalized heart rate training zones.

Your max HR (or use 220 minus age)
Measured in the morning
Disclaimer: These training calculators were created in consultation with running coaches, sports coaches, physiotherapists, and sports psychologists. However, this tool provides general recommendations only and does not constitute medical or health advice. Every individual is different, and you should consult with healthcare professionals before starting any exercise program. By using this tool, you acknowledge that all training decisions are made at your own risk and discretion. We are not responsible for any injuries or health issues that may occur. Listen to your body and train smart!

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