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Free adaptive training plans for runners, cyclists and triathletes, with training, recovery and race planning in SportPlan.
Tell us the race date and the plan works backwards through base, build, peak, taper — grounded in your hours per week.
Weekly HR/pace trends detect fatigue-zone drift before it ruins the key sessions.
Pacing and fueling protocols built from your threshold and long-run data — not a generic cheat-sheet.
Every marathon plan moves through aerobic base → threshold build → race-pace peak → taper. Weights shift around your starting fitness.
15 years coaching endurance athletes. Methodology grounded in peer-reviewed exercise science — not blog opinion. Every adaptation rule inside SportPlan is documented and traceable to the principle that drives it.
Read the full methodologyLast revised May 2026
Sub-2 is the half marathon milestone that separates recreational runners from competitive age-groupers. The physiology is specific, the training is targeted, and the race-day execution leaves no margin for the usual mistakes. Here is the complete Garmin-backed framework for getting there.
ReadTrail running requires a completely different training framework from road running — time on feet replaces pace, vertical gain replaces distance, and power hiking is a performance skill. Here is how Garmin data applies to trail and ultra preparation, from grade-adjusted pace to back-to-back long runs.
ReadMost aspiring Boston Qualifiers are 5–15 minutes away — not light-years. The gap is not fitness, it is training structure, threshold development, and race-day execution. Here is the physiological framework and Garmin monitoring strategy that coaches use to take athletes from 'almost' to qualified.
ReadAnswer three questions to see a sample week. Save it in 30 seconds. No credit card needed — start free in seconds.
100% free · no card · Syncs Strava + Garmin
Questions about the free plan? See the FAQ