Running Plan Calculator Running plan calculator
Build a week-by-week running plan from your current weekly distance and current number of weekly runs towards your target distance and target number of weekly runs.
Mode-specific run types and default settings are used in the plan.Controls the maximum weekly distance increase used to build the plan.Your current comfortable weekly running volume.milesThis helps the long run progress gradually.milesThe weekly distance you would like to reach.milesOptional. Leave blank to calculate this from the long-run percentage.milesThe number of weeks over which the plan progresses.weeksThe number of runs you currently do each week.runsThe plan progressively moves from current runs per week to this target.runsUsed when no target longest run is entered.%min/mileUse mm:ss or decimal minutes. Leave blank to hide time estimates.Final planned distance 0 The final week’s planned distance using the selected progression rate. Final runs per week 0 The target number of runs reached by the final week. Average final run 0 Based on final planned distance and final run count. Final long run 0 Based on the long-run settings. Largest weekly increase 0 Calculated from the week-by-week plan. Final weekly time 0 Estimated from pace and run type. Equivalent final plan 0 Shows the final planned distance in the other unit. Total plan volume 0 Sum of all planned weeks. Safety check — Based on progression and run distribution. Plan chart
Weekly distance Long run Cutback weekPlan interpretation
Final-week detailed run split
Week-by-week plan
On phones, each week is shown as a card. On desktop, the same plan is shown as a table.Week Total distance Runs Change Long run Run split Estimated time Note How the outputs are worked out
The calculator recalculates every output whenever you change distance, units, plan length, current runs per week, target runs per week, pace, training mode, or progression style.
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