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Training plans by goal time

Pick the distance and the time you're aiming for. Each plan is a reference framework synthesized from Jack Daniels, Pfitzinger, Hal Higdon and Hansons — that Coach Leo adapts daily to your real training data.

Marathon

Sub-3:00

85–110 km/week

3:00

70–95 km/week

3:15

60–85 km/week

3:30

55–75 km/week

3:45

48–65 km/week

4:00

42–58 km/week

4:15

38–52 km/week

4:30

35–48 km/week

Sub-5:00

30–42 km/week

Half-marathon

Sub-1:30

55–80 km/week

1:30

50–70 km/week

1:45

42–60 km/week

2:00

35–50 km/week

2:15

30–42 km/week

2:30

25–35 km/week

10K

Sub-40:00

50–70 km/week

40:00

45–60 km/week

45:00

38–52 km/week

50:00

32–45 km/week

55:00

28–38 km/week

60:00

25–35 km/week

5K

Sub-20:00

40–60 km/week

20:00

35–50 km/week

22:00

30–42 km/week

25:00

25–35 km/week

30:00

20–30 km/week

All training paces are derived from Jack Daniels' VDOT methodology. Weekly volume tiers are calibrated from Daniels' 2Q programs, Pfitzinger's 18-week frameworks, Hal Higdon's progressions, and the Hansons brothers' cumulative fatigue method. Coach Leo does not invent generic plans — it adapts established science to your real Strava data.