Free running training plans built on elite methodologies — from Couch-to-5K to ultramarathon. Personalised blueprints with Daniels VDOT, Lydiard, Norwegian Double Threshold, Hansons and more. No login required.
RUN
OR
RUST.
Your training plan. Built on science. Ready in under 3 minutes.
Your next race deserves a real plan. Pick your distance, set your goal — STRIDD builds a personalised training blueprint in under 3 minutes. Free. No login. No data stored.
Two paths. Same finish line.
COUCH TO FIRST 5K.
Never run a step before? An 8-week run-walk plan that finishes on a 5K. No pace zones. No jargon. Three sessions a week, starting with 30 seconds of running at a time. This is where runners are made.
FOUR WAYS IN.
EVERY KM
HAS A JOB.
Most runners train hard. Few train right. STRIDD assigns a precise physiological purpose to each session — aerobic base, lactate threshold, VO₂max, neuromuscular power.
YOUR PLAN.
DECODED.
PICK YOUR RACE · PLAN BUILDS ITSELF
Pick from a curated list of world Majors and Indian headline races — Berlin, Boston, Ladakh, Mumbai, UTMB. We auto-fill distance, date, and recommend a methodology that fits the course.
PACES · HR · FEEL — YOUR LANGUAGE
Seven calibrated zones from your VDOT score. Toggle between pace (min/km or min/mi), heart-rate, or pure effort-feel (RPE). Your plan speaks your dialect.
STARTING FROM ZERO? SAME TOOL
8-week Couch-to-5K run-walk ramp for anyone who's never run a step. No jargon, no pace zones. Just 3 sessions a week that build a runner.
JOIN THE
PACK.
The STRIDD run club on Strava is where the plans meet the pavement. Weekly group runs, race-day meetups, and a crew that actually shows up.
- Weekly runs — show up, keep pace, get better
- Stay updated on races, routes, and meetups
- Train with runners who take the craft seriously
GO
DEEPER.
Everything you need between the start line and the finish.
SAMPLE PLANS
Curated plans across 10 methodologies plus the Absolute Beginner Blueprint. Load instantly.
EVENT CATALOGUE
Berlin, Boston, Mumbai, Ladakh, UTMB. Course guides, BQ intel, travel specs.
NUTRITION
Periodised carbs, 120g/hr fueling, hydration, RED-S, India-aware plant-based notes.
FUEL COMPARE
Gels, electrolytes, salt caps — carb-per-rupee and fructose ratios side-by-side.
TRAVEL PLANNER
Plan your Major — cost, charity entries, tour operators, flight windows.
EXERCISES
Strength, mobility, drills. Search by muscle group and difficulty.
CALCULATORS
Race time predictor, pace converter, VDOT. Instant Riegel math.
INJURY PREVENTION
Runner's knee, IT band, plantar fasciitis. Cause, treatment, return protocols.
COMPARE METHODS
Daniels vs Lydiard. Hansons vs Galloway. Find the system that fits your goals.
FOUR LEVERS.
ONE ENGINE.
Run further on less effort. We optimise how your foot hits the ground so every stride moves you forward, not up.
Push the pace you can hold without blowing up. We expand the gap between comfortable and redline.
Teach your brain to fire faster. Quicker cadence, sharper form, less wasted motion.
Train hard on the right days. Rest hard on the others. We read your body's signals so you don't overtrain.
BUILT BY
RUNNERS.
First marathon, zero clue how to train. STRIDD gave me a 16-week Daniels plan — finished TMM in 4:52 and never hit the wall.
I was stuck at 2:15 for my half. Used the 80/20 plan for VDHM, finally broke 2:05. The easy-day pacing was the unlock.
No app, no login, just a clean PDF I could print and pin on my fridge. Trained 12 weeks for TCS 10K and ran a 58-minute PB.
Ran my first world major in Tokyo off a STRIDD Lydiard plan. Having the base phase mapped out week by week kept me honest.
I run a group of 30 runners in Indiranagar. I send everyone to STRIDD now — ten methodologies, free, and they can pick what fits.
Did the Goa River Marathon on a Pfitzinger plan from STRIDD. The recovery weeks were perfectly timed — legs felt fresh on race day.
KNOW
BEFORE YOU RUN.
01Is STRIDD really free to use?
Is STRIDD really free to use?
Yes. STRIDD is completely free — no account, no login, no credit card. Build your plan, download it as XLSX or PDF, and keep it. We do not store your data on any server.
02Which training methodology should I pick?
Which training methodology should I pick?
It depends on your experience and goal. Daniels VDOT suits most recreational runners targeting 5K–marathon. Norwegian Double Threshold works for intermediate runners wanting a polarised block. Lydiard is ideal if you are building a base for a marathon or ultra. Read the methodologies page for detailed comparisons.
03How are my paces calculated?
How are my paces calculated?
STRIDD uses the Jack Daniels VDOT tables cross-checked with Riegel's race-prediction formula. You give us a recent race time — we compute VDOT, derive every training zone from it, and adjust the target zones across Base / Build / Peak / Taper phases.
04Can I use STRIDD for an ultramarathon?
Can I use STRIDD for an ultramarathon?
Yes. STRIDD supports 5K, 10K, half-marathon, marathon, 50K and 100K distances. Ultra plans emphasise time-on-feet, back-to-back long runs and strength-endurance work instead of pure pace work.
05Does STRIDD account for injury or illness?
Does STRIDD account for injury or illness?
The plan is a blueprint, not a prescription. If you are ill, injured or over-fatigued, skip the session or swap it for recovery. The plan is designed to tolerate a 10–15% deviation per week without losing fitness.
06Can I export my plan to Strava, Garmin or Apple Health?
Can I export my plan to Strava, Garmin or Apple Health?
You can download your plan as a branded XLSX spreadsheet or a formatted PDF. Direct Strava / Garmin sync is on the roadmap. For now most runners copy the weekly structure into their watch workout-library manually.
07How often should I regenerate my plan?
How often should I regenerate my plan?
Every 4–6 weeks, or after a race, or whenever your fitness changes significantly. Re-enter your latest time trial or race result and STRIDD will rebuild your zones.
08What if I miss a workout?
What if I miss a workout?
Don't redistribute missed volume. Continue the plan from the next scheduled session. The Architect is built to tolerate small gaps — what matters is consistency across weeks, not any single session.
ONE EMAIL.
EVERY SUNDAY.
One tip, one workout, one race — curated for recreational runners chasing precision. No spam, no upsells, unsubscribe anytime.