Stryd’s training plan ecosystem features a new leveling system that offers tailored training experience for runners of all levels.
Whether you are a new runner looking to ease into training with lower volume or a more advanced runner looking to take on more of a challenge along with higher volume, the leveling system will find the perfect plan that is right for you.
Here are the four training plan levels:
- Level 1 is for beginners that have little experience following structured training, or runners who like to keep their volume low.
- Level 2 is for runners who have a few seasons of training and race experience, or beginners who want to run more volume.
- Level 3 is for runners who have been consistently training and racing.
- Level 4 is for experienced runners who wish to train at a higher volume.
Let’s take a closer look at these plan levels to find which one is right for you!
Level 1: Plan Overview & Workout Breakdown
The Level 1 plans are designed for beginners. These plans are ideal for runners who are looking for a lower weekly volume and for those that currently have an auto-calculated Critical Power of < 2.9 W/kg.
If runners are crunched for time and can only commit to running 3 to 4 days per week, this level will help them gain the most out of their time spent running.
Here is a high-level overview of the 5K to Half Marathon level 1 plans:
Please Note: Level 1 does not have an option for a Marathon Training Plan. This is because beginners should do a few other race distances before they try a Marathon. The Marathon is one of the most challenging races to train for and finish. Race experience and higher mileage are very helpful when preparing for this race.
Level 2: Plan Overview & Workout Breakdown
The Level 2 plans are also designed for beginners, but the major difference is that runners in this level have some experience following a structured training plan to prepare for a race.
These runners are likely running about 4 to 5 days per week and have an auto-calculated Critical Power of 2.9-3.5W/kg.
Here is a high-level overview of the 5K to Marathon level 2 plans:
Level 3: Plan Overview & Workout Breakdown
The Level 3 plans are intended for more experienced runners who have followed a structured training plan and have prior race experience.
These runners typically have an auto-calculated Critical Power of 3.5-4.2 W/kg and are interested in running 4 to 6 days per week.
Here is a high-level overview of the 5K to Marathon level 3 plans:
Level 4: Plan Overview & Workout Breakdown
The Level 4 plans are for advanced runners looking to train at a higher weekly volume with more intensity.
This level is for runners with an auto-calculated Critical Power of 4.2-4.9W/kg and for those who wish to run 5 to 7 days per week.
Here is a high-level overview of the 5K to Marathon level 4 plans:
Get Started Today With a Training Plan That Is Right for You!
Stryd has a training plan to match your fitness now and to continue to match your fitness as you improve!
To find your recommended training plan, please follow these steps:
- Open the Stryd Mobile App
- Select “Settings”
- Tap “Training Plans”
- Tap “Add a Stryd Training Plan”
- Select the race distance you are training for
- Choose how many days per week you wish to run
- Now you will see Stryd’s training plan recommendation
- Tap continue for further plan customization
Please Note: Stryd recommends a training plan that is right for you based on your current Critical Power, how many days per week you wish to run, and more.
If after you have added a plan to your calendar and you wish to modify it, please see this guide on how to safely modify a Stryd training plan.