Free Tool
Marathon Plan Generator
Free here • Paid in TrainingPeaks, Runna ($14.99/mo)
Enter your race date, finish goal, and current weekly mileage. We build the full plan: base, build, peak, taper, with daily pace targets for every run. No subscription. No email gate.
Your race
Goal pace: 9:09 per mi
Your plan
15-week build to a 4:00:00 marathon. Tap a week to expand.
| Day | Type | Distance |
|---|---|---|
| Mon | Rest | – |
| Tue | Intervals6x800m or 4x1mi | 2.5 mi |
| Wed | Easy | 2.8 mi |
| Thu | TempoMarathon pace ± 10s | 3.1 mi |
| Fri | Rest | – |
| Sat | Easy | 2.8 mi |
| Sun | Long | 9.6 mi |
Pace zones for this goal
Easy
10:39
Long
10:09
Tempo
9:19
Intervals
8:39
Run this plan in Zealova with auto-tracked pace and adaptive adjustments
Zealova syncs to your watch, adjusts the plan weekly based on actual paces, and re-paces every workout in real time.
Free 7-day trial. $7.99/mo or $59.99/yr after. Cancel anytime.
Methodology + Sources
- Daniels J, Gilbert J (2014). Daniels' Running Formula, 3rd edition. Human Kinetics. VDOT pace tables and training intensity zones.
- Pfitzinger P, Douglas S (2008). Advanced Marathoning, 2nd edition. Human Kinetics. 18-week marathon training framework.
- Karp JR (2007). Training characteristics of qualifiers for the US Olympic Marathon Trials. International Journal of Sports Physiology and Performance 2(1):72-92.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
How is the plan structured?+
Four phases. Base builds aerobic foundation. Build adds threshold and interval work. Peak pushes long-run distance to 20-22 miles. Taper cuts volume by half over three weeks while preserving intensity. Every fourth week in Base and Build is a cutback week at 80 percent volume to allow recovery.
Where do the pace zones come from?+
Easy pace is goal-marathon pace plus 90 seconds per mile (Daniels conversational pace). Tempo is goal pace plus 10 seconds (lactate threshold). Intervals are goal pace minus 30 seconds (VO2 work). Long runs are goal pace plus 60 seconds. Pace zones drift faster as you adapt, but these are sound starting targets.
My current weekly mileage is below 20. Can I follow this?+
You can, but consider adding 4-6 weeks of pre-base before starting. The plan assumes you can already run 20 miles per week comfortably. Below that, increase weekly mileage by no more than 10 percent per week until you reach the starting point, then begin.
How does this compare to Runna or TrainingPeaks plans?+
Conceptually identical phase structure and pace zoning. Runna costs $14.99/month and adds in-app workouts, GPS coaching, and live adjustments. TrainingPeaks plans run $40-150 one-time. This generator gives you the full periodized plan free. Zealova ($7.99/mo) adds the in-app execution and adaptive adjustments.
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