Training plan calculator
Name a distance goal and a date, and see the week-by-week long-session build a coach would use to get there safely. If the date is too soon, it tells you the earliest one that is realistic. It uses the exact maths TrailFree runs on your phone.
How to read the result
The bars are your long session each week, the one run, ride, hike or walk that carries the plan. They climb gradually, dip every fourth week to let the work settle, peak two to three weeks out at about 78% of your goal, then taper so you arrive fresh. The final bar is the event itself.
The build never rises more than 10% from one working week to the next. That is a safety ceiling, not a target: some weeks step up less. If your starting point is already close to the goal, the plan is short and mostly about sharpening and tapering.
What the inputs mean
- Goal distance is the event you are building towards.
- Longest recent outing is your current fitness anchor. Leave it blank and a modest starting point is assumed (15% of the goal).
- Sessions per week shapes weekly volume, not the long-session ramp shown here.
- Event date or weeks decides whether the goal is feasible in the time you have.
This is the plain version of the model. The app builds the same shape, then matches the outings you record and adapts.