Training Plans | Beyond the Bib Run Co.

Start with an example

Takes about 5 minutes. Pick your level and your race and we fill in a sample runner, then you change anything to match you. Your answers stay in your browser; we only count that a plan was built.

Coach tools: save and reload your own runners

Saved runners

Your race

Race distance Race date Goal finish time Half or marathon: 1:45 means 1 hour 45 min. Shorter races: 24:30 means 24 min 30 sec.

Recent races or hard efforts

A recent race is the best way to set your paces. No recent race? Use a time from a hard, all-out 5K or mile effort. Add up to four; the plan uses your best result from the last 16 weeks. Heart rate is optional.

Your current training

Miles, 3 weeks ago Miles, 2 weeks ago Miles, last week

More about your running (optional)

Days you run now

I have been running consistently for 2+ years I have had a running injury in the last 6 months Experienced runners with no recent injury can do up to 15% of weekly miles at threshold pace (a comfortably hard effort you could hold for about an hour); everyone else is held to 10%.

Max heart rate (optional) Used to give an easy-run heart rate ceiling.

Customize your plan (optional): runs per week, workout days, strength

The plan you want

Plan length (weeks) Peak weekly miles Not sure? Leave it blank and we pick a safe number. The plan caps it if it would be unsafe. Runs per week Workout runs per week (faster runs such as tempo, hills or track)

Days you can do workouts

Long run day

Strength, mobility and cross-training

Strength sessions per week Cross-training sessions per week Bike, pool or elliptical on non-running days.

Include mobility and dynamic warm-ups

Where should we send your plan updates?

Your email (required) Your plan is free. In return we add you to our free weekly Wilmington running email (you confirm first, and can unsubscribe any time). We also count plans built and their general type to improve them. Privacy