Syncs directly with Garmin Connect API

Precision Marathon Coaching.
Powered by Your Garmin Data.

Tailored 16-week plans that adapt to every heartbeat, cadence, and mile. Stop following static PDFs and start training with intelligence.

Explore 16-Week Simulator

Week 8 / 16

Peak Mileage Phase

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Weekly Volume

45.2 mi

trending_up +10%

Readiness Score

92/100

check_circle Optimal

Long

Powerful analytics,
simple to use.

While the data is deep, the interface is intuitive. We take the complexity out of your Garmin metrics, translating raw data into clear, actionable coaching insights so you can focus entirely on the run.

check_circle Automatic syncing post-run
check_circle Heart rate & cadence analysis
check_circle Real-time pacing adjustments

timer VDOT & Periodization Engine

16-Week Marathon Trajectory Simulator

Instantly generate a scientifically periodized 16-week marathon training plan. Provide a recent race benchmark to compute precision Daniels & Gilbert VDOT training paces, empirical progression trajectories, and milestone checkpoints.

psychology

Dr. Jack Daniels VDOT™ & Pete Pfitzinger 주기화 방법론 기반 세계 표준 검증

전 세계 수십만 명의 엘리트 및 마라토너가 검증한 스포츠 과학 양대 거장의 공식 이론을 100% 반영한 훈련 엔진

01 Current Fitness Benchmark Optional · Recommended for precision

Enter your current race capability (not your goal). If left blank, training paces will default to your marathon goal target.

Distance Unit

Benchmark Event

Recent Time (hh:mm:ss)

Current Weekly Base (mi)

Longest Run in Last 4 Wks (mi)

02 Target Goal & Training Conditions Target Goal Required

Specify your race date and marathon target time to calculate periodization volume and weekly workouts.

Race Date

Target Goal Time *

Weekly Available Days

Running Experience

Marathon Finishes

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Ready to Generate Your 16-Week Marathon Plan

Select your target race date and goal marathon time above, then click 'Generate 16-Week Plan' to calculate your periodized weekly mileage and customized training pace matrix.

※ Displaying your complete 16-week periodized schedule. All 16 weeks and daily workouts are shown in full detail below.

📌 Training Principles & Methodology

Target Goal is Mandatory, Current Fitness is Optional: If benchmark data is omitted, paces are derived strictly from your marathon target. Providing a recent 5K, 10K, or Half Marathon race benchmark grounds your paces in current physiology, preventing early-cycle burnout and unlocking progression projections.
VDOT Aerobic Capacity Model: Training paces are mathematically calculated using the VDOT aerobic capacity formula and exact %VO2max physiological training zones: Easy (E 61.5–72%), Marathon (M 79.5–82.5%), Threshold (T 85.5–88%), Interval (I 97–100%), and Repetition (R 105–110%).
Empirical Progression Modeling: Aerobic headroom diminishes as VDOT rises. Progression estimates model training age, baseline volume ramp, and remaining timeline, providing conservative, baseline, and optimistic projections.
Synchronized 16-Week Periodization: When entering with fewer than 16 weeks remaining (e.g. 8 weeks), you begin at Week 9 rather than truncating the taper. This ensures peak quality volume (Weeks 10 & 12) lands 4–6 weeks out and the 3-week taper remains intact.
Adaptive Volume Progression: Weekly mileage progression is capped at a safe 5% build rate, with initial transition weeks constrained by the 10% rule to ensure soft-tissue and joint adaptation.
Mid-Cycle Benchmark Testing: Validate progress during scheduled cutback weeks (Weeks 4, 8, 11) using a 5K or 10K time trial to recalibrate paces.
Key Validation Sessions (Weeks 10 & 12 🔑): Long runs featuring late-stage Marathon-Pace (M) blocks serve as the ultimate litmus test. Maintaining heart rate below 82–85% HRmax during M-pace segments confirms target feasibility.
Advanced Volume Tiers: Periodization volume curves follow advanced marathon training templates, balancing weekly quality workouts with proper recovery distribution.
Sports Nutrition & Fueling (60–90g Carbs/Hour): For long runs exceeding 90 minutes, practice race-day fueling with 1 energy gel every 35–45 minutes and 200–250ml fluids every 15–20 minutes.
Strict Easy-Pace Discipline: ~80% of total weekly volume must remain at Easy/Recovery intensity to maximize mitochondrial density without compromising key interval and tempo days.

Would you like to save this training plan to your account?

Creating a free account automatically saves your 16-week periodization schedule and unlocks Garmin watch sync with 1:1 AI coaching.

Your Personal Data, Deciphered.

After every key workout, receive a deep-dive email analyzing your performance against the plan, not just raw numbers.

Workout Analysis: 11mi Long Run w/ M-Pace

Completed Sunday • Sync ID #8492

insights The Verdict

Excellent execution. You hit the 7.5mi Marathon Pace segment perfectly at 7:38/mi, and crucially, your heart rate stayed in mid-Zone 3 (152 bpm average). This indicates strong aerobic efficiency.

"Your cadence remained steady at 172spm even during the final fatigued miles. Solid form holding up."

Key Metrics

HR Drift (Start vs End of M-Pace) +4.2%

Excellent (Target < 5%)

Recovery Demand High

Turn Your Marathon Goals Into Reality.

Experience the power of 16-week periodization and 1:1 automated AI coaching. Start training smarter today.

Runner

Precision Marathon Coaching.
Powered by Your Garmin Data.

Powerful analytics,
simple to use.

16-Week Marathon Trajectory Simulator

AI Periodization Engine Synthesizing

Ready to Generate Your 16-Week Marathon Plan

Current Fitness Equivalents — Training paces are calibrated from these physiological baseline times

Race Day Projection Scenarios — Reflecting aerobic adaptation over remaining weeks · Estimated ranges