Plan Builder

Build Your Plan

Create a personalized training program tailored to your goals

Your plan is a guide to help you achieve the best results. You can customise individual workouts after generation.

Plan Name

Description Optional

Running Days per Week

Training Intensity

Intermediate

You run casually but want to improve. Comfortable with regular running and ready for more structured workouts like tempo runs and intervals to take your fitness to the next level.

Training Philosophy

Polarized 80/5/15

Sharp contrast: truly easy or hard. VO2max intervals, threshold tempo. Best for experienced runners.

Pyramidal 65/25/10

More moderate intensity. Extended tempos, cruise intervals, MP long runs. Great for building base.

You can switch between philosophies anytime during training.

Building Your Aerobic Base

Your plan uses pyramidal training (65/25/10) to build a solid foundation of easy running. This approach prioritizes Zone 2 development, which is essential for new runners.

Start Date

When do you want to start training? Leave blank to start today. Set an earlier date to include previous workouts from Strava.

Training Focus

Train towards a time goal without a specific race date

Distance

Long runs are dynamically capped based on your pace to keep training runs under 2.5-3 hours (Daniels' Running Formula). Slower runners will see shorter peak long run distances to prevent excessively long training sessions.

Current Running Volume

Help us calibrate your plan to where you are now

Weekly Average (km)

Monthly Average (km)

Approximate averages from your last 4-8 weeks of training

What's your focus?

Build to Distance

Progressively build mileage to complete your first marathon or return to the distance

Improve My Time

You've run this distance before and want to get faster with speed-focused training

Maintain Fitness

Stay consistent with balanced training - no peak race, just enjoyable running

Current PR

Your current personal record for this distance

Goal Time

Training Weeks: 16

8 30

Goal Time Optional

Build a dynamic training plan around your race calendar. Enter your recent times and upcoming races - we'll create optimized training phases, tapers, and recovery periods for each race.

Include Volume Build-Up Phase

Gradually increases weekly volume before main training begins

Recent Times Required

Enter recent times to better calculate your training paces

10K

Half Marathon

Marathon

Training Recommendation

No saved plans yet

Not connected

Sync

Auto

0 Routes

0 km Total

0 m Elevation

Top Power Development Spots

Segments with ≥5% gradient for strength building

Hill Stride Locations

~100m uphill segments for power strides

Flat Stride Locations

~100m flat segments for speed strides

Location

Search Radius

5 km

Calculators & Science

Training tools built from peer-reviewed research. Pace calculations, zone training, nutrition timing, and the science behind every run.

Mental Health

Research · Wellbeing · Flow States

Feature Guide

Learn how to get the most out of Tanren. Each section covers a key feature with step-by-step guidance.

Build Your Plan

Training Focus

Recent Times Required

Upcoming Races Required

My Routes

Top Power Development Spots

Hill Stride Locations

Flat Stride Locations

Runner's Toolkit

Pace Calculator

Race Fueling

Hydration

Heart Rate Zones

VO2max Estimator

Age Grade

Mental Health

Help & Guide

Workouts

Tanren

Build Your Plan

Training Focus

Recent Times Required

Upcoming Races Required

Add Upcoming Race

Plans

Pace Reference

Strava

Account

My Routes

Top Power Development Spots

Hill Stride Locations

Flat Stride Locations

Runner's Toolkit

Pace Calculator

Race Fueling

Hydration

Heart Rate Zones

VO2max Estimator

Age Grade

Mental Health

Help & Guide

Workouts

Calculator

Spot Details