Ten methodologies. One library.
STRIDD ships with ten of the most rigorously tested distance-running methodologies in the sport — each with its own physiological model, intensity distribution and ideal race target.
Norwegian Double Threshold
The Ingebrigtsen brothers' protocol of two sub-threshold sessions per day, splitting volume to manage lactate accumulation while accumulating threshold work that produces measurable VO2max gains. The method operates at 82-87% of VO2max for each session, with the total threshold volume split across morning and evening runs. Best suited for 5K through half-marathon runners who have an existing base of 50+ km/week and want to maximise lactate clearance capacity.
Lydiard Aerobic Base
Arthur Lydiard's classic protocol developed in Auckland in the 1950s: a long base phase of 8-12 weeks of high-volume aerobic running at 'marathon conditioning' pace, followed by a 4-6 week hill phase for leg strength and running economy, followed by a 4-6 week track-sharpening phase for race-specific speed. The original periodised model that produced Olympic champions Peter Snell and Murray Halberg, and still one of the most reliable approaches for marathon and ultra preparation.
Daniels VDOT
Jack Daniels' VDOT system maps a recent race time to a VO2max estimate and then prescribes five precise training zones — Easy (65-75% VO2max), Marathon (race-pace practice), Threshold (85-90% VO2max for lactate clearance), Interval (95-100% VO2max for maximum oxygen uptake), and Repetition (105%+ for neuromuscular speed). Each zone has a specific pace per kilometre derived from your VDOT score. The most widely adopted science-based system for recreational competitive runners seeking data-driven pacing.
Hansons, Maffetone, Galloway and more
Hansons Marathon Method uses cumulative fatigue with a 16-mile long run cap to simulate late-race marathon conditions without the recovery cost of ultra-long training runs. Maffetone MAF caps all training at 180-minus-age heart rate for pure aerobic fat-burning development over 3-6 months. Galloway Run-Walk-Run uses programmed walk breaks to make long distances accessible and reduce injury risk by 40-50%. FIRST 3+2 runs three high-quality sessions per week plus two cross-training days for time-crunched athletes. Kenyan Progression builds pacing intelligence and negative-split ability through progressive acceleration runs popularised by Renato Canova. Japanese Ekiden applies ultra-high-volume training camp principles and team accountability. Van Aaken prescribes 95% easy running with 5% short neuromuscular strides for minimum-injury aerobic base building.
Choosing the right methodology
Your ideal methodology depends on your experience level, weekly availability, target distance, injury history and training preferences. High-volume runners with 80+ km/week base thrive on Lydiard or Ekiden. Time-crunched athletes with three running days suit FIRST 3+2. Beginners benefit from Galloway Run-Walk-Run or Maffetone MAF. Competitive 5K-half marathon runners see dramatic gains from Norwegian Double Threshold. Marathon-focused runners respond well to Hansons cumulative fatigue. STRIDD's Architect helps you match methodology to goal.
How STRIDD implements each system
Each methodology in the STRIDD library is not just explained — it is built into the plan generator as a distinct training engine. Select a methodology in the Architect, enter your race data, and the engine applies the system's specific intensity distribution, session formats, volume progression curve, recovery week scheduling and taper protocol to your personal plan. The result is a genuinely methodology-specific blueprint, not a generic template with a different label.
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