Tell us your goal race + date. We build a 16-week plan that adapts to your sleep, HRV, and the days life punches you. Show up on race day ready.
Tue · day 42/112
on plan
Recover fast, hit pace, repeat ×4
Distance
5.0mi
Target
7:42
Est.
28m
McCarren loop · 5.02 mi
Splits
7:38
7:42
—
—
—
HRV 62 · sleep 7h 12m · ready
Plans are written by USATF-certified coaches and adapted nightly by an engine that reads your sleep, HRV, and last 14 days of training load.
16-wk plan
Goal: sub 3:38
Live · mile 3
7:39
target 7:42
Time
22:14
Dist
2.92 mi
HR
168
Cadence
182
Recovery · wk 6
Race day
Pacing plan
1-10
8:18
11-20
8:12
21-26
8:00
Negative-split, fuel at miles 6, 12, 18, 22.
Devices
16-wk plan
Live · mile 3
7:39
How it works
No "training zones" you have to learn. No spreadsheets. Just the next workout, picked for the body you have today.
Goal
Marathon
26.2 mi
Half marathon
10K
5K
Ultra · 50K+
Date: Oct 12, 2026
5K to ultra. Goal time optional. We'll back-solve a 16-week plan and we'll be honest if the date isn't realistic.
Adapted at 3am
Easy 6 mi — was 9 mi
HRV down 14% · cut 3 mi to protect Saturday's long run.
· Sleep: 5h 42m
· HRV: 48 (↓ from 62)
· Resting HR: 54
Bad sleep? Tomorrow's run gets shorter. Killer HRV? Add an extra interval. Travel + a stomach bug? Rest day reshuffles.
PR'd
3:24:18
−14 min from last marathon
Avg 7:48 · Cadence 182
Negative split: 1:43 / 1:41
Brooklyn Marathon · Oct 12
Negative-split strategy, fuel timing, taper-tuned. 84% of consistent users hit or beat goal time. The rest still finish — and learn for next time.
Adaptive engine
Every morning at 3am local, the adaptive engine looks at last night's sleep, HRV trend, training load over 7/14/28 days, and the next 3 workouts on plan. If anything's off, today's session is rewritten before your alarm.
Last 28 days
Acute load
62
Chronic
58
Sustainable load. Green to add intensity next week.
Plan structure
Periodization through Base → Build → Peak → Taper. Workout types pulled from Pfitz, Daniels, and Hansons depending on your goal. The plans are the same caliber a coach would write you — they just adapt every day instead of every 4 weeks.
Plan · 16 weeks
M T W Th F Sa Su
Race day
The week before your race, Stride builds a pacing strategy based on your last 14 days of training, the course elevation profile, and the weather forecast. Negative-split by default. Fuel timing built in.
Race day · Oct 12
Target
3:34
Weather
52°F
Wind
6mph N
Mile pacing
Fuel: gel at 6, 12, 18, 22 · water station 8, 14
By the numbers
84%
hit or beat goal time (consistent users)
78%
avg plan completion · industry 18%
38,408
marathons run by Stride users in 2025
4.9★
from 14,408 App Store reviews
Reviews
"PR'd my marathon by 14 min. Coach Stride knew what to do — the threshold work in weeks 9-11 was the unlock."
— Marcus, Austin · 3:24 marathon
"Stride pulled an interval session after a brutal sleep night. I was annoyed. Next morning I felt fine. The engine knew."
— Priya, Boston · BQ 3:38
"First half marathon at 42. The 12-week plan said I'd hit 1:48. I hit 1:46 with two miles of headwind. Hooked."
— Hana, Toronto · 1:46 half
"I had a coach last year — $250/mo, replied to messages 2-3 days late. Stride replies in 8 seconds, costs $14, knows my HRV. The math is the math."
— Yusuf, Dubai · sub-3 attempt
"50K plan handled a torn calf interrupt better than my actual PT did. Pulled long runs, kept easy mileage, rebuilt me into race day."
— Ines, Madrid · 50K finisher
"5K plan for my first race. Eight weeks. 24:18 on race day. Stride was patient when I treated 'easy' too fast. Held the line."
— Aoife, Dublin · 24:18 5K
App Store rating
4.9★
14,408 ratings · Health & Fitness · Top 14
Pricing
Free version is enough for casual runs. Plus is what gets you to the start line ready.
$0
For non-race runners.
$14/mo
PR-grade coaching.
FAQ
All three, plus Polar, Suunto, and Whoop. Native Connect IQ app on Garmin (workouts push to the watch with intervals + pace alerts pre-loaded). Native Apple Watch app with live haptic pace cues. Coros Vertix + Pace + Apex sync via the same OAuth flow. Strava sync is on by default — every workout from Stride lands on your Strava activity feed with the workout type tagged.
Yes — connect Strava once and we pull your last 24 months of activities. The adaptive engine uses that history to calibrate your fitness baseline, training load tolerance, and recommended starting volume. You'll get a more accurate first-plan estimate if we have 6+ months of history. Power users sometimes import from Garmin Connect or TrainingPeaks too — both supported.
Yes, automatically. Miss a Tuesday workout? Tomorrow's session shrinks slightly and Thursday gets prioritized. Miss four days in a row (sick, traveling, etc.)? The plan rebuilds the next week with reduced volume, ramps back up over 7-10 days, and re-evaluates race-day target time. No guilt, no streak-loss, no "tap to acknowledge you failed".
Every plan template is written by a USATF Level 2 coach on staff (we have four). The adaptive engine then individualizes each plan — but the structural decisions (which weeks are build vs recovery, which workout types appear when, how taper is structured) come from human coaches. Plus members targeting BQ or sub-3 marathon get bi-weekly review from a coach. Add-on coach plan with a real human in your DMs is $40/mo.
50K and 50-mile, yes — 24-week structured plans with back-to-back long-run weekends, vertical-gain workouts, and time-on-feet sessions. 100K and 100-miler plans are in beta; we'll let you join the beta if you select that race distance. Trail-specific options (vert-targeted intervals, hike-walk strategy, gear and nutrition prompts) ship with the 50K plan by default.
14-day Plus trial. No card. The first plan is built in 90 seconds.
Tell us your race + date. The plan builds in 90 seconds.
14-day Plus trial · no card