Architect your blueprint.
Tell STRIDD your race, your recent time-trial, your weekly availability and your target methodology. The Architect engine produces a precision weekly plan with calibrated pace zones, periodised volume and clear protocols for every session.
How the builder works
Enter a recent race result — any distance from 1 mile to marathon — and STRIDD calculates your VDOT score and equivalent race predictions using the Riegel formula. Select your target distance and methodology, set your available training days per week, and the engine generates a complete periodised plan in seconds. No account creation, no email verification, no waiting. Your plan is generated entirely in-browser using JavaScript and the same Daniels VDOT tables used by certified running coaches worldwide.
Distances supported
5K, 10K, half-marathon, marathon, 50K, 100K and custom ultra distances up to 160K. Each distance triggers a methodology-appropriate volume curve, intensity distribution and taper protocol calibrated to the physiological demands of that race distance. Shorter races emphasise VO2max intervals, neuromuscular speed and sharp race-specific sharpening phases. Longer races shift toward aerobic volume, back-to-back long run weekends, fuelling rehearsals and extended taper periods.
Methodology selection
Norwegian Double Threshold, Lydiard Aerobic Base, Daniels VDOT, Hansons Marathon Method, Maffetone MAF, FIRST 3+2, Galloway Run-Walk-Run, Kenyan Progression, Japanese Ekiden and Van Aaken Slow-Fast — ten systems, each with distinct intensity distributions, session structures and periodisation models. STRIDD explains the philosophy, workout structure and ideal runner profile behind each methodology so you can choose with confidence and understanding.
Pace calculation and training zones
Your training paces are derived from Daniels VDOT tables and Riegel race-time prediction — the two most validated pace-prediction models in exercise science. Every session specifies an exact pace range per kilometre or mile across five zones: Easy, Marathon, Threshold, Interval and Repetition. Each zone targets a specific physiological adaptation. Paces update automatically when you enter a new race result, ensuring your training intensity keeps pace with your improving fitness.
Export and customisation
Download your completed plan as a branded PDF with session-by-session detail, phase labels, weekly volume summaries and pace zones — ready to print or save to your phone. Alternatively, export as an XLSX spreadsheet for import into Google Sheets, Excel, Notion or your own tracking workflow. The plan includes rest-day placement and weekly structure that you can adjust to fit your work schedule, family commitments and preferred running days.
Plan periodisation and structure
Every plan follows a structured periodisation model validated by decades of exercise science research. The BASE phase builds aerobic foundation through progressive volume at easy pace. The BUILD phase introduces race-specific intensity — threshold, interval and goal-pace sessions. The PEAK phase sharpens fitness with reduced volume and targeted quality sessions. The TAPER phase optimises freshness for race day with progressive volume reduction. Built-in recovery weeks every 3-4 weeks prevent overtraining and allow adaptation.
Why runners choose STRIDD
Most training plan generators are either too generic (one-size-fits-all PDF downloads) or too expensive (monthly coaching subscriptions at $50-200/month). STRIDD occupies the gap: a free, methodology-specific plan engine that calibrates to your individual race data and produces a genuinely personalised blueprint. The plans are not templates — they are computed from your inputs using the same formulas that underpin professional coaching software.
Build your free training plan →