These Stryd-exclusive plans introduce, for the first time anywhere, an additional feature to tailor the plan to the individual’s abilities: Plan Levels based on the individual’s auto-CP (in W/kg).
Each Level contains differing runs/week options, differing starting / baseline volumes, and differing relative intensity prescriptions. (click Plan Levels for a comparison of plan levels)
There are 4 levels of difficulty to choose from.
Level 1 is for beginners running lower weekly volume or individuals that need to take it easy on their body.
Level 2 is for beginners who have a few seasons of training and race experience.
Level 3 is for people who have trained and raced for a while.
Level 4 is for more experienced runners who also wish to train at a higher weekly volume.
About Plan Levels
The Stryd-exclusive training plans by Coach Palladino introduce a new concept in training plan writing: “Levels” based on the runner’s auto-CP (in W/kg) at the time of starting the training plan.
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).
When choosing a plan for yourself, consider starting your search at the level that best matches your current or most recent auto-CP estimate (in W/kg).
Available Plan Options for Each Level
Level 1 (auto-CP < 2.9 W/kg)
General build plans - 3 or 4 runs/week options
5K race plans - 3 or 4 runs/week options
10K race plans - 3 or 4 runs/week options
Half marathon race plans - 3 or 4 runs/week options
Maintenance plans - 3 or 4 runs/week options
Post 10K and HM recovery block plans
Testing plans
Level 2 (auto-CP 2.9-3.5 W/kg)
General build plans - 4 or 5 runs/week options
5K race plans - 4 or 5 runs/week options
10K race plans - 4 or 5 runs/week options
Half marathon race plans - 4 or 5 runs/week options
Full Marathon race plans - 4 or 5 runs/week options
Maintenance plans - 4 or 5 runs/week options
Post 10K, HM, and FM recovery block plans options
Testing plans
Level 3 (auto-CP 3.5-4.2 W/kg)
General build plans - 4, 5, or 6 runs/week options
5K race plans - 4, 5, or 6 runs/week options
10K race plans - 4, 5, or 6 runs/week options
Half marathon race plans - 4, 5, or 6 runs/week options
Full Marathon race plans - 4, 5, or 6 runs/week options
Maintenance plans - 4, 5, or 6 runs/week options
Post 10K, HM, and FM recovery block plans
Testing plans
Level 4 (auto-CP 4.2-4.9 W/kg or higher)
General build plans - 5, 6, or 7 runs/week options
5K race plans - 5, 6, or 7 runs/week options
10K race plans - 5, 6, or 7 runs/week options
Half marathon race plans - 5, 6, or 7 runs/week options
Full Marathon race plans - 5, 6, or 7 runs/week options
Maintenance plans - 5, 6, or 7 runs/week options
Post 10K, HM, and FM recovery block plans
Testing plans
Notice that 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.
Review more detailed comparisons of plan options here.