Marathon Plan Generator

Race Goal

Athlete name Optional Optional. Used only to personalize labels. Race name Required Required. This appears at the top of the plan. Plan start date Required Required. When the training plan should begin. Race date Required Required. Used to calculate plan length and taper.

Goal time Optional

Hours Minutes Seconds

Optional. Leave blank for effort-based workouts.

Goal description Optional Optional. Plain-language goal shown in the plan.

Current Fitness

Current weekly distance, km Required Required. Average weekly running volume from the last 3-4 weeks. Longest run in last month, km Required Required. Helps set a safe long-run progression.

Current marathon pace Optional

Minutes Seconds

Optional. Per km pace if you already know it.

Runs per week Required Required. How many run sessions you can realistically complete. Running ability Required Required. Pick the closest current level, not your goal level. Max long run, km Optional Optional. Leave blank to let the engine choose a cap.

Weekly Schedule

Workout day Required Required. The main quality session of the week. Medium-long day Required Required. Usually shorter than the long run, longer than easy runs. Long-run day Required Required. The longest session each week.

Strength days Optional

Rest days Optional

Training Preferences

Training volume Required Required. Sets weekly mileage growth and peak volume. Gradual Lower peak mileage, smaller jumps, more recovery room. Steady Moderate peak mileage with a predictable build. Progressive Higher peak mileage and a faster build if your base supports it. Difficulty Required Required. Sets workout intensity and long-run quality. Comfortable Lighter workouts, easier long runs, best when recovery is tight. Balanced Standard workouts with controlled long-run progression. Challenging More demanding workouts and more marathon-effort work. Race specifics Optional Optional. Add anything that changes how the plan should feel. Fuel notes Optional Optional. Used in long-run and race-specific notes.

Risk & Recovery

Primary risks Optional Optional. The plan will use this in adjustment notes. Injury notes Optional Optional. Helps make warnings more conservative. Constraints Optional Optional. Useful context for weekly notes. Admin notes Optional Optional. Added to the plan side notes.

Generate Plan

The engine will build weekly mileage, deloads, taper, long-run progression, daily sessions, and Google Sheets export rows from the form values.