Blend Hal Higdon, Pete Pfitzinger, and Daniels VDOT principles. Pick a race distance, level, and timeline to generate a daily plan with stepback weeks, progressive long runs, tempo work, and interval sessions.
Plan Settings
Race distance
Level
Race date
Plan length (12-18 recommended)
Starting weekly volume (km)
Peak weekly volume (km)
Plan structure:
Base: mileage and easy running
Strength: tempo, intervals, and long runs with MP blocks
Taper: reduce load in the final 2-3 weeks while keeping light stimulus.
Base: mileage and easy running
Strength: tempo, intervals, and long runs with MP blocks
Taper: reduce load in the final 2-3 weeks while keeping light stimulus.
Complete the settings on the left and generate a weekly plan
Methodology
- Hal Higdon: progressive weekly mileage and weekend long runs.
- Pfitzinger: medium-long runs and marathon-pace blocks for experienced runners.
- Daniels: E / T / I / R pace zones separate training stimuli.
- Stepback + taper: down weeks every fourth week, then a gradual pre-race reduction.
Primary sources & scientific basis
- Higdon: Hal Higdon's official marathon programs (Novice / Intermediate / Advanced).
- Pfitzinger: Pfitzinger & Douglas, Advanced Marathoning (Human Kinetics, 4th ed.) — source of the medium-long and marathon-pace blocks.
- Daniels: Jack Daniels, Daniels' Running Formula (Human Kinetics, 4th ed., 2022) — the E / T / I / R pace zones and VDOT system.
- Why is most volume at Easy pace? Seiler & Kjerland 2006 (Scand J Med Sci Sports; PMID 16430681) found elite endurance athletes train ~75% at low intensity and only 15–20% hard — "polarized" training. That is why this generator keeps most mileage easy and uses quality work sparingly.
Pair this with other tools for a sharper plan