Training Planner

Change your answers

Tell us where you are and when you race. We build the weeks in between.

These are the answers behind the sample “Marathon training plan for runners over 50 (18 weeks)”. Change anything to fit you, then build your plan.

What are you training for?

Pick one event. The questions on the next step change to fit it.

About you

Used to set the starting volume, the pace targets and how aggressive the build can be.

Units
Sets how fast volume can rise and how often recovery weeks come.
Goal
In the last 6 months. Sets your training paces or zones.

Current running

Be honest about the last 3–4 weeks, not your best month ever. The plan starts from here.

With 3 run days and cross-training on, the plan uses three key runs plus aerobic cross sessions.
Cycling, swimming, rowing, elliptical, hiking.
The plan peaks at or below this.

Current training by discipline

Average of the last 3–4 weeks. Zero is a fine answer.

Enter 0 if you do not swim yet.
Swim, bike and run together. The plan peaks at or below this.
Access
Brick workouts (bike then run)

Current riding

Average of the last 3–4 weeks, indoor and outdoor combined.

The plan peaks at or below this.
Access

Schedule

The plan only uses days you can train, and puts the long session where you want it.

Do you have a projected race?
Hilly courses get hill work; net-downhill races get downhill long runs.
Feet above sea level, if the race is noticeably higher than where you train.
Weeks you will be travelling or training less
Those weeks hold your fitness instead of building it; the plan shifts the build around them.
Days you cannot train

Cross-training and extras

Optional. Everything here can be left as is.

Include cross-training in the plan?
Which forms? Easy sessions on days without a ride.
Strength training
Set intensity by
Functional threshold power, from a recent test. Sets your power zones.
Critical swim speed, m:ss. Sets your swim paces.
The highest you have seen, in beats per minute.
Claude reads this into your plan: days off, lighter weeks, time without hard sessions, a different long day or a lower weekly limit. The text goes to Anthropic for that only (privacy), and your plan lists what it changed.

Your plan inputs

Check these before we build the weeks.

Before you start