Steve Palladino, coach and consultant, Palladino Power Project
The Stryd team has partnered with Coach Steve Palladino to redesign the Stryd Training Plans. This article will explain the theory behind these plans and how to use these plans. This article is adapted from coach Steve Palladino’s original Guide for Stryd-exclusive Training Plans.
Palladino Plan Theory
These plans are unique from other training plans because they are all Stryd-Power and Duration based. You won’t see any mention of pace in terms of minutes per kilometer or minutes per mile.
Every training run is prescribed by duration. This is beneficial because the progression of both overall and higher-intensity training volume can be more precisely managed. In turn, progressions are kept gradual, at a rate that is tolerable and safe.
The plans are based on the individual’s auto-CP, and individual runs are based on relative power and duration. The individual auto-CP is tested multiple times per plan to ensure success.
Every run is scaled to the individual! This is how the plans can be applied across a range of abilities.
Key Plan Features
All of these plans are based on a user's Auto-Calculated Critical Power. Individual runners will have a unique Critical Power (CP). This means that these training plans will always be tailored to the current needs of the individual.
These plans will:
Automatically change with fitness and periodically test fitness (Adaptive Plans)
Offer user and system input customization (Leveling System)
Encourage the user to try supplementary non-running activities
Adaptive Plans
These plans are designed in a way that supports runners of a broad range of abilities and goals. However, the plans are not specifically goal-time oriented, as are other plans. These plans apply a different paradigm.
These plans are based on the concept of assessing the runner's starting fitness. Then progressing that fitness as far as one can during the duration of the plan while keeping the progressions safe. All of these checks and balances are done through periodic testing throughout the plan.
Therefore, the plans will adapt by:
In the end, the plan outcome, or "A-race" performance, is dependent on:
Fitness and health at the start of the plan
Compliance with the plan
Injury/illness avoidance
Responsiveness to the plan prescriptions
Conditions on A-race day
Execution of the A-race, not goal time
While this Adaptive Plan logic may look daunting, the Stryd system makes the user view friendly and easy to understand. Trust the process and enjoy the experience!
Leveling System
In order to accommodate many different abilities and time commitments, a Leveling System had to be created. The system is designed to give all users a plan that will help them build fitness and resist injury. Further details on the Leveling System for the Palladino Plans can be found in supplementary materials.
The different Levels are based on the runner’s auto-CP (in W/kg) at the time of starting the training plan. There are 4 levels of difficulty to choose from.
Plan Level | Individual auto-CP (W/kg) | Number of runs per week |
Level 1 | auto-CP < 2.9 W/kg | 3 or 4 runs/week |
Level 2 | auto-CP 2.9-3.5 W/kg | 4 or 5 runs/week |
Level 3 | auto-CP 3.5-4.2 W/kg | 4, 5, or 6 runs/week |
Level 4 | auto-CP 4.2-4.9 W/kg or higher | 5, 6, or 7 runs/week |
Each level will differ in terms of volume - especially starting week volume, easy run duration, workout duration, and LR duration. Find comparisons here.
Each level will also differ in terms of the relative intensity (% of CP) of tempo and interval training. Find comparisons here.
By employing plan levels, training plans are taken further away from “one size fits all” and closer to the individual’s training capacity, employing the individual’s critical power (in W/kg).
The Stryd system will use all of this information to help you choose a plan that is right for you.
Supplementary Notes and Activities (non-running)
All plans include optional supplemental training prescriptions. These activities are designed to increase injury resistance and improve aspects of running performance and recovery.
These optional activities are designed to help you become a better athlete.
Details on these activities can be found in the Supplementary Activities and Notes in the Palladino Training Plans support article.