Free running training plans built on elite methodologies — from 5K to ultramarathon. Personalised blueprints with Daniels VDOT, Lydiard, Norwegian Double Threshold and more. Free to use, account optional.
RUN OR RUST.
Your training plan. Built on science. Ready in under 3 minutes.
Your next race deserves a real plan. Pick your distance, set your goal — STRIDD builds a personalised training blueprint in under 3 minutes. Free to use. Optional account for cloud sync. Your data, your control.
Two paths. Same finish line.
COUCH TO FIRST 5K.
Never run a step before? An 8-week run-walk plan that finishes on a 5K. No pace zones. No jargon. Three sessions a week, starting with 30 seconds of running at a time. This is where runners are made.
FOUR WAYS IN.
Pick a race
Berlin to Ladakh. We auto-fill distance, date, and methodology from a curated list of world Majors and Indian headliners.
Chase a VDOT
Jack Daniels' single-number fitness score, computed from your goal time. Seven calibrated zones follow.
Train through life
Injury, travel, work crunch — pause the plan, resume when you're ready. Current-week pointer stays anchored to reality.
EVERY KM
HAS A JOB.
Most runners train hard. Few train right. STRIDD assigns a precise physiological purpose to each session — aerobic base, lactate threshold, VO₂max, neuromuscular power.
Explore run types →YOUR PLAN.
DECODED.
PICK YOUR RACE · PLAN BUILDS ITSELF
Pick from a curated list of world Majors and Indian headline races — Berlin, Boston, Ladakh, Mumbai, UTMB. We auto-fill distance, date, and recommend a methodology that fits the course.
PACES · HR · FEEL — YOUR LANGUAGE
Seven calibrated zones from your VDOT score. Toggle between pace (min/km or min/mi), heart-rate, or pure effort-feel (RPE). Your plan speaks your dialect.
STARTING FROM ZERO? SAME TOOL
8-week Couch-to-5K run-walk ramp for anyone who's never run a step. No jargon, no pace zones. Just 3 sessions a week that build a runner.
MORE THAN
A PLAN.
A plan gets you started. STRIDD keeps going — track every run, sharpen with a mentor, and grow season after season.
Track every run
Log sessions, connect Strava, and watch your fitness, weekly load, readiness and PRs in one dashboard.
Get mentored
Connect with a mentor who proposes plan changes you approve, sends workouts, and trains your squad — you stay in control.
Grow with it
Zones recalibrate as you improve. Pause for life, resume without losing your place. From first 5K to your next PB.
JOIN THE
PACK.
The STRIDD run club on Strava is where the plans meet the pavement. Weekly group runs, race-day meetups, and a crew that actually shows up.
- Weekly runs — show up, keep pace, get better
- Stay updated on races, routes, and meetups
- Train with runners who take the craft seriously
GO
DEEPER.
Everything you need between the start line and the finish.
SAMPLE PLANS
Curated plans across 10 methodologies plus the Absolute Beginner Blueprint. Load instantly.
EVENT CATALOGUE
Berlin, Boston, Mumbai, Ladakh, UTMB. Course guides, BQ intel, travel specs.
NUTRITION
Periodised carbs, 120g/hr fueling, hydration, RED-S, India-aware plant-based notes.
FUEL COMPARE
Gels, electrolytes, salt caps — carb-per-rupee and fructose ratios side-by-side.
TRAVEL PLANNER
Plan your Major — cost, charity entries, tour operators, flight windows.
EXERCISES
Strength, mobility, drills. Search by muscle group and difficulty.
CALCULATORS
Race time predictor, pace converter, VDOT. Instant Riegel math.
INJURY PREVENTION
Runner's knee, IT band, plantar fasciitis. Cause, treatment, return protocols.
COMPARE METHODS
Daniels vs Lydiard. Hansons vs Galloway. Find the system that fits your goals.
SHOE COMPARISONS
Carbon-plate super-shoes vs daily trainers — stack, drop, weight and price, head-to-head.
WATCH COMPARISONS
GPS running watches compared on battery life, accuracy, training metrics and value.
THE RUNNING
LAB.
Our evidence-first writing desk — hundreds of deep-dives on gear and shoes, race guides, head-to-head comparisons, injury science and how-tos. Researched, cited, and written for runners, not search engines.
ENTER THE LAB →FOUR LEVERS.
ONE ENGINE.
Aerobic fitness is a debt that must be paid daily. STRIDD plans are built to be sustainable, not heroic.
Base, Build, Peak, Taper. We structure your cycle to reach maximum capacity on race day, not weeks before it.
Every run has a job. If it is an easy run, run easy. If it is a threshold session, hit the pace. No junk miles.
Adaptation happens while you sleep. Our algorithms force recovery weeks every 3-4 weeks to prevent overtraining.
BUILT BY
RUNNERS.
First marathon, zero clue how to train. STRIDD gave me a 16-week Daniels plan — finished TMM in 4:52 and never hit the wall.
I was stuck at 2:15 for my half. Used the 80/20 plan for VDHM, finally broke 2:05. The easy-day pacing was the unlock.
Built my plan in two minutes and printed a clean PDF to pin on my fridge. Trained 12 weeks for TCS 10K and ran a 58-minute PB.
Ran my first world major in Tokyo off a STRIDD Lydiard plan. Having the base phase mapped out week by week kept me honest.
I run a group of 30 runners in Indiranagar. I send everyone to STRIDD now — ten methodologies, free, and they can pick what fits.
Did the Goa River Marathon on a Pfitzinger plan from STRIDD. The recovery weeks were perfectly timed — legs felt fresh on race day.
KNOW
BEFORE YOU RUN.
01Is STRIDD really free to use?
Is STRIDD really free to use?
Yes — STRIDD is free to use. You can build a full plan in your browser without signing in, or create a free account to save and sync your plan, log your training, and connect your watch. See our Privacy Policy for what we store.
02What do I get with a free STRIDD account?
What do I get with a free STRIDD account?
Building a plan needs no account. Sign in (free) to save and sync your plan across devices, log every session, connect your watch (Strava today; Garmin and Apple Health on the roadmap), see your training analytics, and link up with a mentor for mentoring. Your data stays yours and is exportable any time.
03Can I track my training and log my runs in STRIDD?
Can I track my training and log my runs in STRIDD?
Yes. With a free account, STRIDD doubles as your training log — mark sessions complete, record distance, time and effort, and connect Strava so recent runs import automatically. Your athlete dashboard then shows weekly load, fitness trend, readiness, and how your pace zones are progressing.
04Can I get a mentor or mentor on STRIDD?
Can I get a mentor or mentor on STRIDD?
Yes. Once you have an account you can connect with a mentor. Your mentor sees your plan and recent training, proposes adjustments you approve, sends individual workouts, and can group you into a squad. You stay in control — nothing in your plan changes without your sign-off.
05Which training methodology should I pick?
Which training methodology should I pick?
It depends on your experience and goal. Daniels VDOT suits most recreational runners targeting 5K–marathon. Norwegian Double Threshold works for intermediate runners wanting a polarised block. Lydiard is ideal if you are building a base for a marathon or ultra. Read the methodologies page for detailed comparisons.
06How are my paces calculated?
How are my paces calculated?
STRIDD uses the Jack Daniels VDOT tables cross-checked with Riegel's race-prediction formula. You give us a recent race time — we compute VDOT, derive every training zone from it, and adjust the target zones across Base / Build / Peak / Taper phases.
07Can I use STRIDD for an ultramarathon?
Can I use STRIDD for an ultramarathon?
Yes. STRIDD supports 5K, 10K, half-marathon, marathon, 50K and 100K distances. Ultra plans emphasise time-on-feet, back-to-back long runs and strength-endurance work instead of pure pace work.
08Does STRIDD account for injury or illness?
Does STRIDD account for injury or illness?
The plan is a blueprint, not a prescription. If you are ill, injured or over-fatigued, skip the session or swap it for recovery. The plan is designed to tolerate a 10–15% deviation per week without losing fitness.
09Can I export my plan to Strava, Garmin or Apple Health?
Can I export my plan to Strava, Garmin or Apple Health?
You can download your plan as a branded XLSX spreadsheet or a formatted PDF. Once you connect a Strava account, recent activities import automatically and pre-fill matching session logs. Garmin and Apple Health sync are on the roadmap.
10How often should I regenerate my plan?
How often should I regenerate my plan?
Every 4–6 weeks, or after a race, or whenever your fitness changes significantly. Re-enter your latest time trial or race result and STRIDD will rebuild your zones.
11What if I miss a workout?
What if I miss a workout?
Don't redistribute missed volume. Continue the plan from the next scheduled session. The Architect is built to tolerate small gaps — what matters is consistency across weeks, not any single session.