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Weekly volume builders that respect the 10% rule, 5k-to-marathon equivalent pace maths, honest load and rest-day checks, season countdowns, team budgets, shoe-replacement timing and plain-spoken training guides — type your sports question and get a straight answer in seconds, with real numbers you can plan a week around. The full detailed report costs less than a coffee: $2.95.

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Season Planning Calendar: Race Countdown & Taper Maths

A training diary and stopwatch on a dark wooden bench at dawn, a runner's shoes laced beside it, cool charcoal light with a lime-green glow from the track lights beyond — sports training planning guide

A season planned backwards rarely falls apart; a season planned forwards usually does. This planner starts at your goal race and works back: it subtracts the three taper weeks that get you to the start line fresh, then checks whether the remaining weeks are enough to build from your current weekly volume to the peak your goal distance wants — without breaking the 10% rule. If the ramp is too steep, the verdict tells you exactly which lever to pull: push the race later, pick a nearer goal for this season, or lower the peak. When it fits, you get the build weeks, the taper volumes for the last three weeks and a reminder to book cutback weeks in ink, because progress happens in the recovery as much as in the work.

⚡ Free instant check

Plan backwards from your goal race: how many honest build weeks you have, the ramp your target peak volume needs, whether it fits the 10% rule, and the taper that gets you to the start line fresh.

❓ Season Planning Calendar: Race Countdown & Taper — FAQ

What peak volume should I aim for?

A rough guide for runners in whatever unit you train: 15-20 miles a week serves a 5k focus, 20-30 a 10k, 30-40 a half marathon and 40-55 a marathon. The copy on the tool page carries the same ranges — the peak should suit the goal distance, not the ego.

Why are the last three weeks tapered?

Because freshness wins races. Cutting volume to roughly 75%, then 50%, then a light 30% in the final weeks preserves the fitness you built while letting the legs freshen. Training hard right up to race day is the classic way to arrive tired.

What if my race is only a few weeks away?

Inside the final three weeks the build window has passed — the planner will tell you to hold volume, keep sessions sharp and arrive under-trained rather than over-trained, and to give the next goal race at least eight weeks of runway.

More plan your training tools

Weekly Training Volume Builder: The 10% RulefreeRace Time Predictor: Equivalent 5k, 10k, Half & MarathonfreeTraining Load Score: Acute-to-Chronic Ratio CheckfreeRest Day Planner: Honest Recovery MathsfreeStrength Sessions per Week: How Many You Really Needfree

🏃 All sports tools

Every tool answers instantly from our own knowledge and calculators — no AI wait, no account. Honest maths and plain guidance, always educational and never medical: training is a long game of consistent, sensible weeks, and these tools exist to keep your plan realistic and your body in one piece — not to sell you a miracle programme. Results are estimates and reflections, not diagnoses or prescriptions, and nothing you type is stored. Want the deeper, personalised version? Each has a $2.95 full report.

🗓️ Plan Your Training
Weekly Training Volume Builder: The 10% RulefreeRace Time Predictor: Equivalent 5k, 10k, Half & MarathonfreeTraining Load Score: Acute-to-Chronic Ratio CheckfreeSeason Planning Calendar: Race Countdown & TaperfreeRest Day Planner: Honest Recovery MathsfreeStrength Sessions per Week: How Many You Really Needfree
🏁 Train & Compete
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💧 Recover & Fuel
Running Shoe Replacement Timing: Mileage CheckfreeInjury Return Timeline: Build Back Without Re-injuryfreeStretching Basics: When and How It HelpsfreeTraining Nutrition Basics: Fuel the Work You DofreeHydration for Exercise: Plain Fluid GuidancefreeMasters Training (40+): Train Hard, Recover Smarterfree
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Educational information only — not medical, coaching, nutritional or physiotherapy advice, and never a guarantee of outcomes. Bodies, training ages and local costs vary widely: the tools give estimates and reflections, not prescriptions. If you are returning from injury, carrying a health condition or feeling something that is not right, talk to a qualified professional — they are always the right next step. Refunds honoured.
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