Run or rust.
STRIDD turns your running data into a precision training blueprint. Free, no login, no credit card. Pick from ten elite methodologies, get your weekly plan in two minutes, download it as a branded PDF or XLSX.
Built on real training science
Daniels VDOT pace tables, Riegel race-time prediction, Norwegian Double Threshold sub-threshold protocols, Lydiard aerobic base building, Hansons cumulative fatigue method — STRIDD assembles each plan from the methodology that best suits your physiology and goal. Every session has a calibrated pace and a physiological purpose. The science behind each plan is explained in the STRIDD methodology library so you understand the why behind every workout.
Ten elite methodologies in one place
Norwegian Double Threshold for VO2max gains through twice-daily sub-threshold sessions. Lydiard for marathon aerobic base building over 8-12 weeks of high-volume easy running. Daniels VDOT for precise pace zones calibrated from a single race result. Hansons for cumulative fatigue marathon preparation with a 16-mile long run cap. Maffetone MAF for heart-rate-based aerobic development using the 180-minus-age formula. Galloway Run-Walk-Run for accessible distance completion. FIRST 3+2 for time-crunched athletes who can only run three days per week. Kenyan Progression for pacing intelligence and negative-split mastery. Japanese Ekiden for ultra-high volume training camps. Van Aaken for injury-proof base building with a 95/5 intensity split.
The plan builder
Enter your recent race time — 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 from 5K to ultramarathon, choose one of ten elite methodologies, and set your weekly training availability. The Architect engine generates a complete periodised plan with BASE, BUILD, PEAK and TAPER phases, including session descriptions, calibrated pace zones per kilometre, weekly volume targets and recovery week scheduling.
Free, no login, no credit card
We do not store your training data on a server. We do not need an email address, an account, or a credit card. There is no freemium tier, no subscription, and no paywall hiding advanced features. The plan you build belongs to you and lives in your browser. Export it as a branded PDF with session-by-session detail or as an XLSX spreadsheet for import into Google Sheets, Excel or your own tracking workflow. Take your plan to the track, the trail, or the treadmill.
Content library for runners
Beyond the plan builder, STRIDD hosts a growing library of evidence-based articles covering ten training methodologies, five common running injuries with treatment and prevention protocols, race-distance guides for 5K through ultramarathon, a complete beginner's guide from zero to 5K, training tips on race strategy, nutrition, recovery and form, and a session-by-session guide to every type of running workout. Every article is written for competitive recreational runners who want to understand the science behind their training.
How it works
Step one: enter your recent race data and choose your target distance. Step two: select your preferred training methodology from ten proven systems. Step three: set your weekly availability and download your plan as PDF or XLSX. No sign-up flow, no subscription paywall, no upsell. The entire process takes under two minutes and produces a precision training plan that would take a certified running coach hours to assemble by hand. The plan includes phase labels, weekly volume totals, session descriptions and exact pace zones.
Who STRIDD is for
STRIDD is built for runners who take their training seriously but do not want to pay for a personal coach or subscribe to yet another training app. Whether you are a beginner targeting your first 5K, a recreational competitor chasing a half-marathon personal best, or an experienced marathoner experimenting with a new methodology, STRIDD gives you the same calibration tools that elite coaching staffs use — free, instant, and private.
Build your free training plan →