Marathon training plan generator
Race date + a recent time → a week-by-week plan with paces in min/km and min/mile. Free, no sign-up.
What you get
A plan that counts back from your race. Every week shows each run — easy, tempo, intervals, race pace, long run — with distance and target pace, plus a printable week-by-day grid and a calendar file.
Counting down to race day? The Days Until Calculator turns any date into days and weeks left.
Racing in Korea? The Korean marathon calendar (186 upcoming races) and crew rooms are in Korean only.
FAQ
How does the marathon training plan generator work?
Pick a distance (5K, 10K, half or full marathon), your race date and a recent race time or goal. Dalple starts from a standard block — 8 weeks for 5K, 10 for 10K, 12 for the half, 16 for the marathon — and fits it to the weeks you have left, with a lighter recovery week every fourth week and a taper before race day.
How are my training paces set?
Your recent time is converted with Riegel's formula (T2 = T1 × (D2/D1)^1.06) into an equivalent 5K pace. Easy runs are 1.27–1.40× that pace, tempo 1.09×, intervals 0.98×, and race-pace runs use your goal time.
What if my race is only a few weeks away?
If fewer weeks remain than the taper needs, you get the taper only. Focus on arriving healthy rather than chasing a time.
Is it free? Do I need an account?
Free, no sign-up. Your plan lives in the link, and you can add every run to Google Calendar, Apple Calendar or Outlook with the .ics file, or print it.
Make a training plan for your race date
- Pick your race distance and date
- Enter a recent race time or a goal time
- Choose the days you can run and your long-run day