Race Plan → Garmin

Build a personalized training plan for a 5K, 10K, half marathon, or marathon — with optional runner-focused strength sessions — and export every workout as a structured Garmin file (.fit) with pace targets, intervals, and recovery steps, ready to follow on your watch.

Easy: 5:58/km–6:52/kmLong run: 5:43/km–6:28/kmTempo: 4:44/km–4:59/kmIntervals: 4:26/km–4:41/kmRace pace: 4:53/km–5:05/kmTotal ≈ 432.7 km · peak week 10 (45.7 km)

Week 1≈ 29.6 km · 3h 01m

  • MoneasyEasy 35min35 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 35 min @ 5:58/km–6:52/km

    ≈ 5.5 km · 35 min · file: W01_Easy_35min.fit

  • TueintervalsIntervals 4x800m4 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 4 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 8.7 km · 49:35 min · file: W01_Intervals_4x800m.fit

  • ThueasyEasy 35min35 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 35 min @ 5:58/km–6:52/km

    ≈ 5.5 km · 35 min · file: W01_Easy_35min.fit

  • SunlongLong run 10km10 km steady · 5:43/km–6:28/km▶
    1. Long run: 10 km @ 5:43/km–6:28/km

    ≈ 10 km · 1h 01m · file: W01_Long_run_10km.fit

Week 2≈ 31 km · 3h 08m

  • MoneasyEasy 37min37 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 37 min @ 5:58/km–6:52/km

    ≈ 5.8 km · 37 min · file: W02_Easy_37min.fit

  • TuetempoTempo 22min22 min comfortably hard · 4:44/km–4:59/km▶
    1. Warm up: 15 min
    2. Tempo: 22 min @ 4:44/km–4:59/km
    3. Cool down: 10 min

    ≈ 8.4 km · 47 min · file: W02_Tempo_22min.fit

  • ThueasyEasy 37min37 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 37 min @ 5:58/km–6:52/km

    ≈ 5.8 km · 37 min · file: W02_Easy_37min.fit

  • SunlongLong run 11km11 km steady · 5:43/km–6:28/km▶
    1. Long run: 11 km @ 5:43/km–6:28/km

    ≈ 11 km · 1h 07m · file: W02_Long_run_11km.fit

Week 3≈ 32.5 km · 3h 19m

  • MoneasyEasy 38min38 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 38 min @ 5:58/km–6:52/km

    ≈ 5.9 km · 38 min · file: W03_Easy_38min.fit

  • TueintervalsIntervals 4x800m4 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 4 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 8.7 km · 49:35 min · file: W03_Intervals_4x800m.fit

  • ThueasyEasy 38min38 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 38 min @ 5:58/km–6:52/km

    ≈ 5.9 km · 38 min · file: W03_Easy_38min.fit

  • SunlongLong run 12km12 km steady · 5:43/km–6:28/km▶
    1. Long run: 12 km @ 5:43/km–6:28/km

    ≈ 12 km · 1h 13m · file: W03_Long_run_12km.fit

Week 4≈ 31.5 km · 3h 11m

  • MoneasyEasy 40min40 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 40 min @ 5:58/km–6:52/km

    ≈ 6.2 km · 40 min · file: W04_Easy_40min.fit

  • TuetempoTempo 25min25 min comfortably hard · 4:44/km–4:59/km▶
    1. Warm up: 15 min
    2. Tempo: 25 min @ 4:44/km–4:59/km
    3. Cool down: 10 min

    ≈ 9 km · 50 min · file: W04_Tempo_25min.fit

  • ThueasyEasy 40min40 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 40 min @ 5:58/km–6:52/km

    ≈ 6.2 km · 40 min · file: W04_Easy_40min.fit

  • SunlongLong run 10km10 km steady · 5:43/km–6:28/km▶
    1. Long run: 10 km @ 5:43/km–6:28/km

    ≈ 10 km · 1h 01m · file: W04_Long_run_10km.fit

Week 5≈ 36.9 km · 3h 45m

  • MoneasyEasy 42min42 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 42 min @ 5:58/km–6:52/km

    ≈ 6.5 km · 42 min · file: W05_Easy_42min.fit

  • TueintervalsIntervals 5x800m5 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 5 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 9.8 km · 55:44 min · file: W05_Intervals_5x800m.fit

  • ThueasyEasy 42min42 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 42 min @ 5:58/km–6:52/km

    ≈ 6.5 km · 42 min · file: W05_Easy_42min.fit

  • SunlongLong run 14km14 km steady · 5:43/km–6:28/km▶
    1. Long run: 14 km @ 5:43/km–6:28/km

    ≈ 14 km · 1h 25m · file: W05_Long_run_14km.fit

Week 6≈ 38.1 km · 3h 50m

  • MoneasyEasy 43min43 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 43 min @ 5:58/km–6:52/km

    ≈ 6.7 km · 43 min · file: W06_Easy_43min.fit

  • TuetempoTempo 28min28 min comfortably hard · 4:44/km–4:59/km▶
    1. Warm up: 15 min
    2. Tempo: 28 min @ 4:44/km–4:59/km
    3. Cool down: 10 min

    ≈ 9.7 km · 53 min · file: W06_Tempo_28min.fit

  • ThueasyEasy 43min43 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 43 min @ 5:58/km–6:52/km

    ≈ 6.7 km · 43 min · file: W06_Easy_43min.fit

  • SunlongLong run 15km15 km steady · 5:43/km–6:28/km▶
    1. Long run: 15 km @ 5:43/km–6:28/km

    ≈ 15 km · 1h 31m · file: W06_Long_run_15km.fit

Week 7≈ 41.1 km · 4h 09m

  • MoneasyEasy 45min45 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 45 min @ 5:58/km–6:52/km

    ≈ 7 km · 45 min · file: W07_Easy_45min.fit

  • TueintervalsIntervals 6x800m6 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 6 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 11 km · 1h 02m · file: W07_Intervals_6x800m.fit

  • ThueasyEasy 45min45 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 45 min @ 5:58/km–6:52/km

    ≈ 7 km · 45 min · file: W07_Easy_45min.fit

  • SunlongLong run 16km16 km steady · 5:43/km–6:28/km▶
    1. Long run: 16 km @ 5:43/km–6:28/km

    ≈ 16 km · 1h 37m · file: W07_Long_run_16km.fit

Week 8≈ 39.1 km · 3h 56m

  • MoneasyEasy 47min47 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 47 min @ 5:58/km–6:52/km

    ≈ 7.3 km · 47 min · file: W08_Easy_47min.fit

  • TuetempoTempo 32min32 min comfortably hard · 4:44/km–4:59/km▶
    1. Warm up: 15 min
    2. Tempo: 32 min @ 4:44/km–4:59/km
    3. Cool down: 10 min

    ≈ 10.5 km · 57 min · file: W08_Tempo_32min.fit

  • ThueasyEasy 47min47 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 47 min @ 5:58/km–6:52/km

    ≈ 7.3 km · 47 min · file: W08_Easy_47min.fit

  • SunlongLong run 14km14 km steady · 5:43/km–6:28/km▶
    1. Long run: 14 km @ 5:43/km–6:28/km

    ≈ 14 km · 1h 25m · file: W08_Long_run_14km.fit

Week 9≈ 45.2 km · 4h 34m

  • MoneasyEasy 48min48 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 48 min @ 5:58/km–6:52/km

    ≈ 7.5 km · 48 min · file: W09_Easy_48min.fit

  • TueintervalsIntervals 7x800m7 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 7 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 12.2 km · 1h 08m · file: W09_Intervals_7x800m.fit

  • ThueasyEasy 48min48 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 48 min @ 5:58/km–6:52/km

    ≈ 7.5 km · 48 min · file: W09_Easy_48min.fit

  • SunlongLong run 18km18 km steady · 5:43/km–6:28/km▶
    1. Long run: 18 km @ 5:43/km–6:28/km

    ≈ 18 km · 1h 50m · file: W09_Long_run_18km.fit

Week 10≈ 45.7 km · 4h 36m

  • MoneasyEasy 50min50 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 50 min @ 5:58/km–6:52/km

    ≈ 7.8 km · 50 min · file: W10_Easy_50min.fit

  • TuetempoTempo 35min35 min comfortably hard · 4:44/km–4:59/km▶
    1. Warm up: 15 min
    2. Tempo: 35 min @ 4:44/km–4:59/km
    3. Cool down: 10 min

    ≈ 11.1 km · 1h 00m · file: W10_Tempo_35min.fit

  • ThueasyEasy 50min50 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 50 min @ 5:58/km–6:52/km

    ≈ 7.8 km · 50 min · file: W10_Easy_50min.fit

  • SunlongLong run 19km19 km steady · 5:43/km–6:28/km▶
    1. Long run: 19 km @ 5:43/km–6:28/km

    ≈ 19 km · 1h 56m · file: W10_Long_run_19km.fit

Week 11≈ 30.4 km · 3h 03m

  • MoneasyEasy 30min30 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 30 min @ 5:58/km–6:52/km

    ≈ 4.7 km · 30 min · file: W11_Easy_30min.fit

  • TueintervalsIntervals 6x800m6 × 800m hard with 2:30 jog recovery · 4:26/km–4:41/km▶
    1. Warm up: 15 min
    2. 6 × (800 m @ 4:26/km–4:41/km + 2:30 min recovery)
    3. Cool down: 10 min

    ≈ 11 km · 1h 02m · file: W11_Intervals_6x800m.fit

  • ThueasyEasy 30min30 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 30 min @ 5:58/km–6:52/km

    ≈ 4.7 km · 30 min · file: W11_Easy_30min.fit

  • SunlongLong run 10km10 km steady · 5:43/km–6:28/km▶
    1. Long run: 10 km @ 5:43/km–6:28/km

    ≈ 10 km · 1h 01m · file: W11_Long_run_10km.fit

Week 12 — race week≈ 31.7 km · 2h 51m

  • WedintervalsSharpener 4x400m4 × 400m at race pace, full recovery · 4:26/km–4:41/km▶
    1. Warm up: 10 min
    2. 4 × (400 m @ 4:53/km–5:05/km + 2 min recovery)
    3. Cool down: 5 min

    ≈ 5.2 km · 30:58 min · file: W12_Sharpener_4x400m.fit

  • FrieasyEasy 25min25 min easy running · 5:58/km–6:52/km▶
    1. Easy run: 25 min @ 5:58/km–6:52/km

    ≈ 3.9 km · 25 min · file: W12_Easy_25min.fit

  • SunraceRACE Half Marathon21.1 km at goal race pace · 4:53/km–5:05/km▶
    1. Warm up: 10 min
    2. Half Marathon: 21.1 km @ 4:53/km–5:05/km

    ≈ 22.7 km · 1h 55m · file: W12_RACE_Half_Marathon.fit