Running Plan Generator — From 5K to Marathon with AI
Pick your goal and current level — get a week-by-week running plan with paces, cross-training and rest days.
What it does
Running Plan Generator builds a week-by-week training plan with run types (easy / tempo / intervals / long), pace zones, cross-training and progression rules.
When to use it
Use it when training for a race, getting back into running, or trying to run faster without getting hurt.
Benefits
- Week-by-week schedule
- Pace zones explained
- Cross-training & rest included
- Progression rules to avoid injury
Example
Beginner, 8 weeks, first 5K → a run/walk plan that ramps to a confident 5K.
Frequently asked questions
- Is it safe for total beginners?
- Yes — pick "don't run yet" and the plan starts with run/walk intervals.
- Does it adjust for injury history?
- Yes — describe past injuries and the plan stays conservative.
- Treadmill or outdoor?
- Both work — mention your preference in the context field.
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