From zero to plan in 2 minutes.
STRIDD turns your recent race data into a precision training blueprint using the same pace science that elite coaches use. Here is the full step-by-step flow to get the most out of it.
Step 1: Enter your recent race
Pick the race distance you have run most recently — 5K, 10K, half-marathon, or marathon — and enter your finish time. This is your calibration point. STRIDD uses the Riegel formula to predict your equivalent times at every other distance, and calculates your VDOT score (a single number representing your aerobic fitness). Use a recent time trial or parkrun time, not a training run. The more accurate your input, the more precise your pace zones.
Step 2: Choose your target
Select the race distance you are training for — from 5K to ultramarathon. Then set your goal time. STRIDD will tell you if your goal is realistic based on your recent race, or if you should adjust. You will see live Riegel predictions and calibrated training paces immediately. If you do not have a specific goal time, use the Riegel prediction as your target — it is what your fitness currently supports.
Step 3: Set your schedule
Tell STRIDD how many weeks you have until race day, your current weekly running volume, which days you can train, and where you want your long run. The engine uses this to build a plan that starts from where you are — not from some generic template. Be honest about your current volume. A plan that starts too high leads to injury. STRIDD applies a maximum 10 percent weekly increase.
Step 4: Pick your methodology
Choose from 10 elite training systems — each with a distinct philosophy. Norwegian Double Threshold for VO2max gains. Lydiard for aerobic base building. Daniels VDOT for precision pace zones. Hansons for marathon-specific fatigue. Maffetone for heart-rate training. Galloway for run-walk. FIRST for time-crunched athletes. Each methodology is explained in detail so you can choose with confidence.
Step 5: Train with your plan
Your plan is generated instantly — a complete week-by-week schedule with BASE, BUILD, PEAK, and TAPER phases. Every session shows the exact pace per kilometre, RPE (rate of perceived exertion), and a coaching note explaining the purpose of the workout. Recovery weeks are built in every 3-4 weeks. Export as PDF, XLSX spreadsheet, sync to your calendar, or share via link.
Step 6: Track and adjust
Log your actual distances and times for each session directly in the plan view. If your fitness improves mid-plan (you run a faster parkrun or time trial), come back and generate a new plan with your updated race time — your pace zones will recalibrate automatically. Your plan stays saved in your browser for 30 days. You can resume where you left off at any time.
Build your free training plan →