Build a personalized 5K, 10K, half marathon, or marathon running plan in seconds. Set your goal and mileage, then watch the same engine that powers your in-app plan lay down a periodized build with progressive mileage, recovery weeks, and a race-week taper.
Drag the sliders and watch the same engine that powers your in-app plan lay down a periodized build with foundation, build blocks, recovery weeks, and a race-week taper. Start training free to turn the preview into your full plan.
A training plan generator turns your goal race and current fitness into a week-by-week running schedule: a foundation phase to establish base mileage, progressive build weeks that raise your volume, recovery weeks so your body adapts to the load, and a taper that drops mileage into race week so you arrive fresh.
Whether you are chasing a faster 5K, building toward your first 10K, training for a half marathon, or preparing for a full marathon, the generator adapts the plan length and mileage progression to your goal. Switch between miles and kilometers, and dial in your target pace with the running pace calculator.
Yes. You can build and preview a personalized running plan without an account. When you sign up free, Endorphins turns the preview into a full day-by-day plan with paced workouts, coaching, and automatic adjustments based on the runs you log.
Pick your goal race, set your starting and peak weekly mileage, and choose how many weeks you have until race day. The same engine that powers your in-app plan lays down a periodized build: a foundation phase, progressive build blocks, recovery weeks to absorb the load, and a taper into race week.
A good rule of thumb is 8 weeks for a 5K, 10 weeks for a 10K, 12 to 14 weeks for a half marathon, and 16 to 20 weeks for a marathon. The generator defaults to a sensible length for each race distance, and you can adjust the plan length to fit your timeline.
Yes. Choose the 5K, 10K, Half, or Marathon goal at the top of the builder and the plan length and mileage progression adapt to that distance. You can fine-tune your starting and peak weekly mileage in miles or kilometers.
Periodization structures training into phases so fitness peaks on race day: base mileage first, then harder build weeks, recovery weeks to adapt, and a taper that drops volume so you arrive fresh.
Get your free personalized training plan or compare free and Premium.