Sample Plans
Curated training blueprints built by runners, for runners. Each plan uses a specific elite methodology calibrated to a realistic runner profile. Browse by distance, experience level or methodology — click any plan to load it instantly in the STRIDD Architect, customise it for your race, and export as PDF or calendar.
Beginner plans: your first 5K
Starting from zero? The Gallery includes beginner-friendly plans built on Galloway Run-Walk-Run and Maffetone MAF — two methodologies designed for new runners. Galloway alternates running and walking intervals so you build endurance without injury risk. Maffetone keeps every session at a heart-rate ceiling calculated from your age, ensuring you build aerobic fitness before adding intensity. Both plans run 8-10 weeks and assume 3-4 training days per week with modest starting volume. Click either plan to load it in the Architect, adjust the schedule to fit your week, and download it as a PDF or calendar file.
Intermediate plans: 10K to half marathon
Ready for structured speed work? The intermediate gallery features Daniels VDOT for 10K (precision pace zones from your race data), Kenyan Progression for 10K (negative-split mastery), Hansons Marathon Method for half marathon (cumulative fatigue), and FIRST 3+2 for half marathon (three quality runs plus two cross-training days). Each plan assumes 30-40 km per week starting volume and 4-5 training days. The Daniels and Kenyan plans include threshold, interval and repetition sessions with exact pace targets calculated from a recent 5K time.
Advanced marathon plans
Three distinct approaches to the 42.2 km distance. Lydiard builds an enormous aerobic base over 16 weeks with 100+ km peak weeks and minimal intensity until the final sharpening phase. Norwegian Double Threshold uses twice-daily sub-threshold sessions for VO2max gains — the system behind Jakob Ingebrigtsen's 1500m world record, scaled to marathon distance. Daniels VDOT provides precision pacing across five training zones with built-in recovery weeks and a science-backed taper. Van Aaken offers an injury-proof alternative with 95% easy running and 5% quality — ideal for marathon runners returning from injury or transitioning from shorter distances.
Ultra plans: beyond the marathon
The Gallery includes two ultra plans for 50K distance. Ekiden (Japanese relay-team training) emphasises ultra-high volume with long back-to-back runs on consecutive days. Lydiard for ultra takes the aerobic base philosophy to its logical extreme — 20 weeks of progressive volume building with long runs extending beyond 40 km. Both plans assume marathon experience and 50-70 km per week starting volume. Load either plan in the Architect, set your target ultra distance (50K to 160K), and the engine adjusts volume, long run targets and taper duration automatically.
How to use a gallery plan
Click any plan card to load its configuration directly in the STRIDD Architect. The Architect engine generates a complete periodised plan with session-by-session detail, calibrated pace zones, weekly volume targets and phase labels. From there you can: adjust the plan duration, change training days, swap the methodology, modify your fitness level, or export the plan as a branded PDF, XLSX spreadsheet, or ICS calendar file. Gallery plans are starting points — the Architect lets you customise every parameter to match your race, schedule and goals.
Community sharing
Built a plan you're proud of? Use the Share button in the Architect to generate a unique URL that anyone can use to load your exact configuration. Share it on Twitter, WhatsApp, or paste the link in your running club's group chat. Every shared plan loads instantly — no login, no account, no sign-up. The STRIDD Gallery grows through the community: runners sharing what works with other runners.
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