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
How to track Improvements while doing a Training Plan
Your auto-CP estimate will be a fundamental metric to track for improvement over the course of the plan.
That said, fatigue (or environmental conditions changes, or illness, or niggle) within the plan may impact testing performance. If auto-CP does not change over the course of 4 weeks or even 8 weeks, it does not mean that your fitness has not improved. It could simply mean that your test performances are confounded by these or other factors. (once again - do not change your Stryd weight setting throughout the course of the plan)
The progression in your long run duration, or in the duration/volume of intervals/tempo at a given intensity, are measures of your improving fatigue resistance.
Stryd PowerCenter provides various metrics that can further supplement your fitness tracking.
Stryd PowerCenter’s ‘Training Distribution’ chart can provide insights.
Track your training load metrics (such as PowerCenter’s “42-day avg” and RSB).
While auto-CP progression is fundamental in race performance between distances of 5K to the marathon, it is not the only measure of fitness progress.
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!
The 8 Plan Types
There are eight Palladino Training Plans to choose from. Each plan is deliberately designed to support a certain physiological response.
This article will detail:
The eight plan types
Tips for Success
Plan Sequencing (fitting plans together)
These plans were designed to help runners in every phase of their training. From building fitness before a race to race preparation, and post-race recovery, Palladino has got you covered!
General build plans:
The General Build Plans will help you build fitness with gradual progressions of volume and higher-intensity training. They can also be used to build fitness from a relatively lower volume / lower fitness state to a relatively seamless hand-off to a race-specific training plan for the same “Level”. These plans will test periodically in the plan and at the end of the plan to optimize the Stryd power-duration curve, and assess any progression in the runner's Auto-CP estimate.
The General Build Plans are considered fitness-building precursor plans, building to a hand-off to a race plan of the same “Level”. It is possible that a user of a General Build Plan may gain the fitness to perform reasonably well in a shorter race (5K or even 10K) at the end of the plan. In fact, some General Build Plan users have reported reaching new PRs in shorter races at the end of their plan.
5k, 10k, Half, and Full Marathon race plans:
The 5k, 10k, Half, and Full Marathon Race Plans will help you build fitness with gradual progressions of volume and higher-intensity training. They will also prepare you for an "A" race 5k, 10k, Half, and Full Marathon.
These plans will test periodically through the plan to:
Optimize the Stryd power-duration curve
Assess for progression in the runner's Auto-CP estimate (testing)
Optimize the Stryd race planner for your 5k, 10k, Half, and Full Marathon races
Maintenance plans:
The Maintenance Plans will help you reasonably *maintain* general aerobic fitness, aerobic endurance, critical power (CP), and neuromuscular power. They will also help maintain a fitness baseline sufficient for a relatively seamless handoff to a race-specific training plan for the same “Level”. These plans will also test in the middle of the plan and at the end of the plan to maintain an optimized Stryd power-duration curve and associated Auto-CP estimate.
Maintenance plans are considered “bridge” plans between the end of one race-specific training plan and the next race-specific training plan.
Post 10k, Half, and Full Marathon recovery block plans: (Recovery plans are not available as of 04/27/2023)
These Post Race Plans will help you safely resume and progress running following an "A" race. At the end of a recovery block plan, these plans will allow for a transition back to the beginning of another of Coach Palladino's race plans (of corresponding Level), or to a Maintenance Plan (of corresponding Level).
Testing plans:
The Testing Plans will Optimize the Stryd power-duration curve so that the runner's Auto-CP is reasonably valid. These two-week testing plans should be considered a requisite precursor to entering any training plan if testing/racing has not been performed within 4-6 weeks.
Tips for Plan Success
The key to success in any training plan is to train consistently within your means, progress very gradually, test periodically, adjust training to test-verified fitness, and repeat. The plans are designed with these principles in mind. That said, there is also your part in executing the plan.
The primary advice to you in executing the plan includes:
Don't overpower the power targets.
Keep easy days easy.
Sleep and eat well - support your training recovery and adaptations.
If in doubt, leave it out - skip training on days when you feel like you are coming down with illness, are very fatigued, or have an evolving niggle.
Aside from the point just above, stay consistent and follow the plan.
The plan will progress your fitness - don't be eager to "push" your fitness progression, just let it come to you.
Trust the plan.
Do not change your Stryd weight setting during the course of this plan!
In the phone app settings, disable all third-party weight syncs with Stryd (e.g. Apple Health, etc.)
Race Planning according to Steve Palladino
Among the objectives for every race plan is the objective to optimize the Stryd race planner for your target race.
This is done through a) testing and b) training prescriptions that provide the planner with sufficient samples of your speed-to-power ratio in workouts near the intensity of your target race.
As you complete your race-specific plan, the planner should be optimized for your target race, and the estimates should be reasonably accurate (power estimates are a bit more accurate than time estimates). Please use the Stryd race planner per Stryd guidelines.
Note: Coach Palladino will not be offering race planning for individuals - please use the Stryd race planner.
If you wish to explore other race-planning alternatives, here are some race-power planning resources.
Modifying Your Plan for Triathletes
There may be instances in which you may need to or want to modify your plan. Please follow the suggestions below when considering how best to modify your plan.
The plans were developed as run-only plans. They were not developed for run training in the context of training for a triathlon - they are not triathlon run plans. Consider using a triathlon-specific plan that includes run power, or hire a triathlon coach that is knowledgeable in run power. That said, triathletes have successfully modified their plans to integrate with their triathlon plans.
If you wish to use a plan in the context of your triathlon training, consider:
Dropping from two higher intensity sessions per week to one per week. You will likely have to apply some higher-intensity sessions on alternating weeks and drop others completely.
Dropping the easy aerobic runs to 1 or 2 per week.
Dropping to a total of 3 or 4 runs per week.
Since Stryd cannot know which are your best days of the week for training, you may wish to move training days on your calendar to the better day for you. The caveat that Coach Palladino insists on is to: avoid back-to-back higher-stress days (interval day/tempo day/ long run). Always keep at least one easy aerobic run or off day between these types of sessions.
Plan Sequencing - fitting plans together (Recovery plans are not available as of 04/27/2023)
The plans were built with the appreciation that some runners may wish to fit plans together into a sequence, or a “season”. Here are examples of how plan types might be fit together or sequenced:
Example 1:
Testing (2 weeks) ➔ General Build plan ➔ Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan ➔ Maintenance plan ➔Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan
Example 2:
Testing (2 weeks) ➔ Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan ➔ Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan ➔ Maintenance plan
Example 3:
Testing (2 weeks) ➔ Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan ➔ Maintenance plan ➔ Race-specific plan (5K, 10K, HM, FM) ➔ Race recovery block plan
Note: since all plans end with either testing or a race, a testing block is not required prior to a new plan when immediately following another plan that ended with either testing or a race (assuming that auto-CP is reasonably optimized and valid).
When sequencing plans together, count the weeks backward from the end-of-season ‘A’ race to the present. Then factor in the prescribed weeks for each plan to be sequenced together.
Generally, when finishing a plan, one has been training at a higher volume than at the beginning of the next plan.
Stepping back in volume and rebuilding (ideally with a new / higher CP garnered at the end of the prior plan) is not necessarily associated with a step back in fitness. Runners are often reluctant to cut back volume and rebuild - especially after finishing a race-specific plan. However, that is often what they need. And guess what? You don't lose fitness as you might fear.
That said, one may wish to modify a new plan to account for their higher training tolerance.
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.
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 |
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.
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 (non-running) Activities
Stryd has added Supplementary non-running Activities and Notes to the Palladio Training Plans. This Supplementary non-running material will help users build running-specific strength, mobility, and recovery.
While the Supplementary Activities are optional, the Stryd team suggests that you give them a try! They may help you become a better athlete!
Supplementary Activities and Notes
You will notice that often there will be Pre-Run and Post-Run content. You will also notice that at the beginning of a new training block within a plan, there will be Notes about the new training block.
Pre-Run and Post-Run Activities: These activities should be done before/after the run, respectively. These are designed to increase injury resistance and improve aspects of running performance and recovery.
These are the different activities that you may be asked to perform:
Drills - All of these drills will “wake up” you running specific muscles.
Hip/Glute/Hamstring: Hip Flexor Stretching, Glute/Hip Thrust, Donkey Kicks, Lunge Matrix, Fence Drill - Front Side, Fence Drill - Back Side
Lunge Matrix, Fence Drills, Form Drills: Lunge Matrix, Fence Drill - Front Side, Fence Drill - Back Side, Form Drills
Strength - These exercises will help you become stronger and increase lean muscle tone.
Stretch - Core strength to stabilize your running form and mobility work to improve recovery.
Core and Mobility Work: Plank, Hip Flexor Stretching, Donkey Kicks
Plyometrics - Exercises that involve short bursts of energy to improve running mechanics.
Jumps, Hops, Bounds: Box Jumps, Singe Legged Hops, Bounding for Distance
Other - Specialty activity.
Cross Training - Alternative activity to running.
Supplementary non-running activities are helpful
The supplemental training prescriptions are included for the purposes of:
Priming prior to runs
Increasing injury resistance
Improving aspects of running performance
Encourage recovery
If you have a supplemental plan that you do and works well for you, again, consider the supplemental training prescriptions optional - you may omit them entirely, or incorporate specific elements into your supplemental training program.
Please note that the supplement training prescriptions are sequenced purposefully. It is also important to note that easy run days are purposefully light and the higher load run days are purposefully heavier in the supplemental work. Try to avoid moving plyometrics and supplement strength work to easy run days - you do not want to impair recovery.
You are not obliged to do all of the supplemental elements - particularly if you have limited time or find some of the elements difficult or disagreeable to your health.
Modifying Your Stryd Training Plan
There may be instances in which you may need to or want to modify your plan. Please follow the suggestions below when considering how best to modify your plan.
Since Stryd cannot know which are your best days of the week for training, you may wish to move training days on your calendar to the better day for you. You can do this in the Stryd app -> Analysis tab -> Current Plan -> Scroll down to Specific weeks.
The caveat that Coach Palladino insists on is: to avoid back-to-back higher-stress days (interval day / tempo day/ long run).
Always keep at least one EZ (easy) aerobic run or off day between high-stress sessions. High-stress days should be followed by a rest day or an easy run.
Note on the long runs in the marathon plans
If you average slower than 9:00/mile (5:35/km), and wish to reach a maximum long run of about 20 miles / 32km, instead of the maximum of 3 hours in the plan, then reverse engineer the LR (long run) duration from whatever 20 miles / 32km would likely take you, following the progressions backward to the beginning of the plan. For example, 9:30 miles x 20 miles = 3h10m. Week 15 then becomes 3:10, week 14 becomes 3:05, week 13 becomes 3:00, and so on, working backward. In this example, the week 1 LR would be 1:40. Then ask yourself, can I safely step into the plan at a 1:40 LR?
If you average faster than 7:15/mile (4:30/km), you might consider capping the long run progression at 40-45km total, rather than continuing to progress LRs to a full 3 hours. (do continue to follow the tempo duration progression within the LRs until your selected cap is reached)
Modifying the duration of MP (marathon pace) tempo within a LR (long run)
Some people wish to increase the MP tempo duration within the LRs. If this is of interest to you, please consider these points:
Understand that the default of the marathon plans is 20 minutes of MP tempo in the first LR, and 40 minutes of MP tempo in the peak LR.
You would add the same duration to the MP tempo for every LR in the plan (so that load progression is appropriately maintained). For example, if one wished to do a 60-minute MP tempo in the peak LR, then one would add 20 minutes (default 40 minutes + additional 20 minutes) to every LR in the plan.
Then, one needs to consider whether the new starting MP tempo duration is reasonable at your current level of fitness. For example, if adding 20 minutes of MP tempo to every LR in the plan so that the peak LR MP tempo is 60 minutes, you would start the plan with a 40-minute MP tempo in the first LR of the plan. Can you complete a 40-minute MP tempo in the first LR of the plan with reasonable certainty and safety?
Modifying the weekly volume of the plan
You may wish to add volume to the plan because you are accustomed to higher volume. If this is of interest to you, please consider these points:
Runners are often reluctant to cut back volume a bit and rebuild. However, that is often what they need. And guess what? They won’t lose fitness as they might fear.
If you wish to add a bit more volume, then do so cautiously and follow the progressions in the plan. For example, you may want to add 5 minutes to the easy run days. If the easy run days are 40 minutes at the start of a plan, and you bump them to 45 minutes, then when the plan prescriptions progress from 40 to 45 minutes, you would progress from your bumped up 45 minutes to 50 minutes. Follow the progressions when there is a step.
Avoid making easy aerobic runs longer than 60 minutes - that should be a duration cap for easy aerobic runs.
Consider what the end-plan volume would be - too much???
Substituting a race into mid-plan in place of testing or a long run
The best way to improve your fitness is to race! Sometimes people will enter races in the middle of a training cycle to help improve their fitness. This is an advanced training method and should be done with caution. Please follow these tips if you wish to add a race in the middle of your Stryd Training Plan.
In place of 20-minute tests, it is ok to race 5K - use the Stryd race power estimator for your target. Remember to change the structured workout from 20-minute *duration* to 5K *distance*.
It is even quasi-ok to substitute a 10K for a 20-minute test. However, one must then consider that there will be some level of post-race fatigue that lingers into the following week(s), which may impair your “A” race training, and/or increase the risk of injury.
Stryd specifically advises against racing a half marathon (aka a “B” race) within the training plan - there is too much risk ( fatigue -> training impairment or increased risk of injury) versus possible benefit.
If one wished to run a half marathon in place of a long run, then it is advised to run the half marathon in the context of a long run, incorporating the long run duration and prescription into your execution of the half marathon (aka a “C” race).
Modifying the plan to incorporate biking and swimming
The plans were developed as run-only plans. They were not developed for run training in the context of training for a triathlon - they are not triathlon run plans. Consider using a triathlon-specific plan that includes run power, or hire a triathlon coach that is knowledgeable in run power. That said, triathletes have successfully modified their plans to integrate with their triathlon plans. If you wish to use a plan in the context of your triathlon training, please consider these points:
Dropping from two higher intensity sessions per week to one per week. You will likely have to apply some higher-intensity sessions on alternating weeks and drop others completely.
Dropping the easy aerobic runs to 1 or 2 per week.
Dropping to a total of 3 or 4 runs per week.
Adjusting your plans when “Life Happens”
Training should be fun and something that you look forward to doing! If there are things going on in your life that make training burdensome or feel unsafe, please listen to your gut. Here are some examples of things that may happen and how to deal with these situations.
If in doubt, leave it out - skip training on days when you feel like you are coming down with illness, are very fatigued, or have an evolving niggle.
If you miss a scheduled run, do not attempt a “make-up” session the next day - no make-ups!
In a 6 or 7-day/week plan, and sometimes in a 5-day/week plan, trying to make up a workout typically creates a cascade of unwanted schedule issues. No one workout is more important than the plan as a whole. If you miss a run, move on to the next and forget the one that was missed.
In plans that are 5 days/week or less, you might attempt to preserve runs by shifting them to runnable days, as long as the “no back-to-back higher intensity or LR days” guideline is not violated (also mentioned in the Modifying Your Plan section). If the run-shifting on one week would interfere with the following week’s schedule, don’t do it.
If the nature of the "life happens" that caused one run to be missed will have a carry-over effect ( fatigue/illness/injury) on the following run days, then consider making those days easy aerobic runs (or even take them off if necessary).
If one misses a run, some modest amount of volume sharing to the other runs in the week might be employed, adding a maybe 5-15 minutes easy running duration. Too much, and then injury risk goes up. Again, if in doubt, leave it out….just move on to the next run as scheduled.
If you miss more than three consecutive runs, then Stryd advises against jumping ahead to where you would have been had you not missed any days. Instead, Stryd usually recommends 3-7 days of easy aerobic running, then trying to re-enter the training the week just prior to when the problem caused the missed running. Of course, even longer layoffs typically mean restarting the plan from scratch.
Plan Defaults, Applying the Plan to Your Calendar, and Alternate Final Weeks
The Stryd Training Plans by Steve Palladino are fully customizable. However, if you do not customize the plans, they will follow a Plan Default.
All of the Training Plans follow the same Plan Default. The plans are constructed on a default Monday-to-Sunday week format.
In race-specific plans (5K, 10K, Half Marathon, Full Marathon), the plans are constructed with a default Sunday “A” race. (the race plans include the entire taper through the Sunday “A” race)
If you wish to follow the Plan Default, install the plan on your calendar to start on a Monday and end on a Sunday.
These plans can be modified to adjust how the final week's payout. Even though the final week taper is specific to your race target plan, alternative final weeks have been written for the contingency of an "A" race that falls on a Sunday. (and in the case of marathon plans, the contingency of a Monday Boston Marathon “A” race).
You would install the plan on your calendar as if your race was on the Sunday nearest your actual A race, then delete the final taper week ending with an A race on Sunday, and finally, install the appropriate final taper week ending on Saturday (or Monday if running the Boston Marathon).
The alternate final week tapers are specific to your race target plan, your Level, and your runs/week option, and are available in the Stryd plan library.