Current Pace
Heart Rate
Elev. Gain
VO₂ Est.
Cadence // spm
Your data says you're faster
than your results.
GPS-tracked intervals. Lactate threshold protocols. Race-day periodization built for fell, forest, and mud. Turn fifty-mile weeks into podium finishes at Northern XC, Inter-Counties, and beyond.
Evidence // Before & After
Six runners. Six data sets. One conclusion.
Drag the slider right to reveal what structured training looks like in real split data.
Dan Holroyd
Season improvement
−3:14 overall
Week 1 — Flat mileage, no structure
| Km | Split | After | Delta |
|---|---|---|---|
| 1K | 4:22 | 4:08 | −0:14 |
| 2K | 4:31 | 4:11 | −0:20 |
| 3K | 4:48 | 4:14 | −0:34 |
| 4K | 5:02 | 4:18 | −0:44 |
| 5K | 5:21 | 4:22 | −0:59 |
Week 12 — Periodized blocks
| Km | Before | After | Delta |
|---|---|---|---|
| 1K | 4:22 | 4:08 | −0:14 |
| 2K | 4:31 | 4:11 | −0:20 |
| 3K | 4:48 | 4:14 | −0:34 |
| 4K | 5:02 | 4:18 | −0:44 |
| 5K | 5:21 | 4:22 | −0:59 |
← drag to reveal →
Priya Nair
Season improvement
−2:41 overall
Pre-programme — Unstructured 45mpw
| Km | Split | After | Delta |
|---|---|---|---|
| 1K | 4:55 | 4:44 | −0:11 |
| 2K | 5:04 | 4:47 | −0:17 |
| 3K | 5:18 | 4:50 | −0:28 |
| 4K | 5:40 | 4:55 | −0:45 |
Post 8wk base block
| Km | Before | After | Delta |
|---|---|---|---|
| 1K | 4:55 | 4:44 | −0:11 |
| 2K | 5:04 | 4:47 | −0:17 |
| 3K | 5:18 | 4:50 | −0:28 |
| 4K | 5:40 | 4:55 | −0:45 |
← drag to reveal →
Rob Carmichael
Season improvement
−4:02 overall
Solo training — no threshold work
| Km | Split | After | Delta |
|---|---|---|---|
| 1K | 4:10 | 3:58 | −0:12 |
| 2K | 4:24 | 4:02 | −0:22 |
| 3K | 4:45 | 4:06 | −0:39 |
| 4K | 5:08 | 4:12 | −0:56 |
| 5K | 5:30 | 4:17 | −1:13 |
| 6K | 5:52 | 4:23 | −1:29 |
24-week season plan
| Km | Before | After | Delta |
|---|---|---|---|
| 1K | 4:10 | 3:58 | −0:12 |
| 2K | 4:24 | 4:02 | −0:22 |
| 3K | 4:45 | 4:06 | −0:39 |
| 4K | 5:08 | 4:12 | −0:56 |
| 5K | 5:30 | 4:17 | −1:13 |
| 6K | 5:52 | 4:23 | −1:29 |
← drag to reveal →
The Method // Three Phases
Every session has a purpose. Every mile earns its place.
Weeks 1–6
Base Architecture
Aerobic foundation built on easy-zone mileage, strides, and weekly long run progressions. GPS pace windows set per athlete. Average mileage increase: +18% over 6 weeks without injury spike.
+18% aerobic base
avg. mileage gain, 0 stress fractures
Sample Week Structure
45–55 min Z1, RPE 3–4
60 min Z2 + 6×20s strides
8 min @ lactate threshold ×2
75–90 min progressive Z2
Weeks 7–16
Threshold Engine
Lactate threshold work at precisely calculated paces from your field test. 10×400m interval ladders, tempo cruise intervals, and hill reps calibrated to fell-race elevation profiles.
−12s/km avg.
lactate threshold pace improvement
Sample Week Structure
3×10 min @ LT pace, 90s rec
8×90s fell-gradient, full recovery
10×400m @ 5K pace, 75s rec
90 min, last 20 @ race pace
Weeks 17–24
Race-Day Execution
Periodized taper, race-specific simulation sessions on target courses, and pacing strategy locked to your GPS data. Every fixture on your calendar becomes a data event.
87% podium rate
athletes hitting target race position
Sample Week Structure
30 min easy + 4×100m race-pace
3K @ goal XC pace on trail
20 min easy, 4 strides
Target: Top 10 finish
Athletes // Real Results
Mid-pack no more.
“Before Stride I was finishing 23rd at Northern XC every year. Same mileage, same result. Eight weeks in, I had splits I'd never run before. Finished 7th this season.”
Dan Holroyd
Senior Club, M35 · Leeds City AC
Northern XC Champs
“The lactate threshold sessions were the missing piece. I'd been running high mileage for three years but never structured it. The GPS data made it obvious where I was wasting effort.”
Priya Nair
Senior Club, W30 · Birchfield Harriers
Midlands League Rd 4
“I'd convinced myself the age-group record was gone. Stride's periodization showed me I had a 4% aerobic ceiling I'd never touched. That 4% was the record.”
Rob Carmichael
Masters M50 · Serpentine RC
British Masters Inter-Counties
340+
Athletes coached
87%
Hit target race position
−18s
Avg. km pace improvement
24
UK race fixtures covered
Race Plans // Pricing
Choose your race block.
Every plan includes GPS-calibrated targets built from your current mileage. No generic programmes.
one-time
12-Week Block
£149
A single periodized block — ideal for targeting one race. Base → Threshold → Race-Day.
- GPS-calibrated pacing targets
- Weekly session plans (PDF + app)
- Lactate threshold field test protocol
- 1× video analysis call
- Access to private athlete channel
one-time
24-Week Season
£249
Full cross-country season. Two complete blocks, race-day taper, and mid-season recalibration.
- Everything in 12-Week
- Mid-season lactate re-test
- 2× video analysis calls
- Race-specific course notes (UK fixtures)
- Priority coach messaging
- Season-end performance report
one-time
Full-Year Cycle
£399
Year-round periodization — XC season, road racing spring, summer track. One continuous data arc.
- Everything in 24-Week
- Unlimited coach messaging
- 4× video calls
- Custom race calendar build
- Annual GPS data review
- Age-group record targeting
Build your plan
Selected: 24-Week Season
Free Tool // No Purchase Required
Threshold Pace Calculator
Enter your email to receive a custom threshold pace range based on your recent 5K or 10K time. Takes 30 seconds.