Free running
training plans
STRIDD builds free, personalised running training plans for every distance from 5K to ultramarathon — engineered on 10 elite methodologies (Norwegian double threshold, Lydiard, Daniels VDOT, Hansons and more) and adapted to your current fitness, goal race, and pace. Pick a distance and build your blueprint in about two minutes. No cost, account optional.
Build my plan →Pick your distance
Sharpen speed and VO2max. A focused block to run your fastest 5K — from couch-to-5K through sub-20.
~55 km/wk peak · Build →Balance speed and endurance with threshold-led work to hold a hard effort for 35–55 minutes.
~70 km/wk peak · Build →Build lactate-threshold endurance to run 90–120 minutes at a controlled, sustainable effort.
~85 km/wk peak · Build →Train fuel economy and durability for 42.2 km — long runs, marathon-pace work, and a real taper.
~100 km/wk peak · Build →Time-on-feet, climbing, and fueling strategy for the distances beyond the marathon.
~130 km/wk peak · Build →Not sure which system fits? Explore all 10 methodologies and how each structures intensity, volume, and progression — then build a plan around it.
10 methodologies →Every km has a job.
Riegel race predictions, personalised pace zones, and adaptive progression — your plan adjusts to your physiology, not a generic template. Free to use; create an account only if you want cloud sync.