Running plans by goal time
Pick the time you want to beat. Each plan shows the pace you need, a realistic time to start from, and every session.
Build my planFree, from your own race time.
5K goal plans
6 goals. The 5K pace chart has every finish from 14 to 45 minutes.
GoalPaceStart from about
10K goal plans
5 goals. The 10K pace chart has every finish from 30 to 80 minutes.
Half Marathon goal plans
5 goals. The half marathon pace chart has every finish from 1:05 to 3:00.
GoalPaceStart from about
Marathon goal plans
7 goals. The marathon pace chart has every finish from 2:30 to 6:00.
GoalPaceStart from about
- Sub 3 hour marathon4:15/km, start from about 3:05:52
- Sub 3:15 marathon4:37/km, start from about 3:21:58
- Sub 3:30 marathon4:58/km, start from about 3:38:09
- Sub 3:45 marathon5:19/km, start from about 3:54:27
- Sub 4 hour marathon5:41/km, start from about 4:10:50
- Sub 4:30 marathon6:23/km, start from about 4:43:56
- Sub 5 hour marathon7:06/km, start from about 5:17:27
If you are unsure which goal fits, start from a recent race. The VDOT chart shows what it is worth at every distance.
Or find your paces on the training paces page.