About This Tool
The Training Week Planner chains six utility modules to create a personalised training plan from a single race result. It calculates your VO2max, derives Daniels training paces, maps them to a goal-specific weekly template, and provides Garmin-ready interval workouts for download.
How the weekly plan is generated
Each goal (5K, 10K, half marathon, marathon, general fitness) has a session type template matched to the number of available days. The template distributes easy runs, intervals, tempo sessions, and long runs in the optimal sequence for that goal. Strength training is added on non-running days when time permits.
Saving your plan
Your inputs are saved to browser localStorage so you can return without re-entering your data. No account required, no data is sent to a server.