AI Training Plans for Running

From 5K to marathon — with interval, tempo and long runs.

An AI running training plan from WoDSmith is a personalized weekly schedule that structures your run training from 5K to marathon. The AI distributes easy runs, intervals, tempo runs and long runs across the week and steers load on a heart-rate or pace basis according to your current level. Instead of a generic stock plan, the system builds an injury-preventive progression aligned to your target date, tapering race week automatically. You enter your distance goal, weekly volume and available training days, and WoDSmith programs concrete sessions with pace targets. The plan adapts to your feedback and is available on web and the iOS app.

How WoDSmith programs it

The programming model rests on the proven balance of easy base volume and targeted intensity peaks. WoDSmith mixes easy runs for the aerobic base, intervals for VO2max, tempo runs at threshold and progressive long runs — steered through heart-rate or pace zones. Progression stays injury-preventive: volume and intensity rise in a controlled way, with built-in deload weeks.

The AI individualizes around your level, weekly volume and available days. If you report fatigue or pain after a hard session, it dials back intensity or inserts recovery. A typical marathon build week combines two easy runs, one interval session, a tempo run and a long run on the weekend, plus rest days. Before the race, the system plans the race-week taper automatically so you reach the start line rested and fresh.

A typical week

• Monday — Rest day or light mobility session
• Tuesday — Intervals: 6 × 800 m at 5K pace with jog recoveries
• Wednesday — Easy run 8 km in the aerobic zone
• Thursday — Tempo run 5 km at threshold plus warm-up and cool-down
• Saturday — Long run 18 km at an easy pace

Who it's for

Ideal for beginners tackling their first 5K or 10K, as well as ambitious runners in half-marathon or marathon prep. If you want pace- or heart-rate-based training with an injury-preventive progression, this fits. Less suited if you are after pure track sprint disciplines or ultra-trail beyond 100 km. Available on web and the iOS app, with a 7-day free trial to try it out.

Start your Running journey

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