What's your next finish line?
Select a distance to get your personalized training plan.
StrideAi is a free, AI-powered running coach developed by Runner's Cove that generates personalized training plans for 5K to marathon distances.
How StrideAi Works
Get your custom training plan in four simple steps.
1
Select Distance
Choose your target race: 5K, 10K, Half, or Full Marathon.
2
Share Fitness Level
Tell us how often you run and your preferred long run day.
3
Set Your Goals
Input recent race times to calibrate your personalized paces.
4
Train & Conquer
Get your day-by-day schedule and export it to your calendar.
The Science Behind Our Training Plans
Whether you're aiming for a 5K PB or tackling your first full marathon, a structured approach is key. StrideAi leverages proven exercise science principles—like progressive overload, periodization, and polarized training (the 80/20 rule popularized by Matt Fitzgerald)—to build a schedule that maximizes adaptations while minimizing injury risk. We also incorporate pace calibration concepts similar to Jack Daniels' VDOT formulas to ensure your workouts are precisely targeted.
Progressive Overload
We safely increase your weekly mileage and long run distances by no more than 10-15% per week, allowing your musculoskeletal system to adapt without breaking down.
Smart Recovery
Rest days and easy runs are strategically placed after hard efforts. This ensures your glycogen stores replenish and muscle fibers repair before your next key workout.
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Brandon S.
Founder, StrideAi & Runner's Cove
"I built StrideAi because I needed a better way to create fully structured, periodized training plans for my friends, the athletes I coach, and myself. I recently used the AI-generated 5K plan for my own training block and ended up improving my PR by over 2 minutes. It takes the guesswork out of pacing and progression."
More from Runner's Cove
Frequently Asked Questions
Everything you need to know about our AI running plans.
About StrideAi
How does the AI generate my training plan?
StrideAi uses advanced language models trained on exercise science, coaching methodologies, and endurance training principles. It takes your specific inputs (fitness level, days per week, goal times) and structures a periodized plan tailored exactly to your needs.
Is StrideAi really free?
Yes! StrideAi is a completely free tool developed by Runner's Cove. We believe high-quality, personalized training plans should be accessible to everyone, not just those who can afford a private coach.
Can I print or export my training plan?
Currently, your plan is generated directly on the screen. We recommend taking screenshots or copying the text into your preferred notes app or calendar. We are working on direct calendar integrations for future updates!
What training philosophy does the AI use?
The AI is heavily influenced by the 80/20 running rule (80% easy, 20% hard) popularized by Matt Fitzgerald, and uses pace calibration concepts similar to Jack Daniels' VDOT formulas to ensure your workouts are at the correct intensity.
General Training Questions
Are these running plans good for beginners?
Yes! StrideAi customizes every plan based on your current fitness level. If you select "Beginner", the AI will generate a run/walk approach that safely builds your aerobic base without overwhelming you.
What pace should I run my easy runs?
Easy runs should be done at a conversational pace—typically 1 to 2 minutes per mile slower than your goal race pace. Our AI factors in your recent race times to provide specific target paces for every workout.
How many days a week should I run?
Beginners should start with 3 days a week to allow for recovery. Intermediate runners usually run 4-5 days, while advanced runners may run 6-7 days. StrideAi lets you select your preferred frequency and builds the plan around it.
What should I do if I miss a workout?
Don't panic! If you miss one day, just move on to the next scheduled workout. Do not try to "make up" missed miles by cramming them into your next run, as this significantly increases your risk of injury.
Should I strength train while running?
Absolutely. Strength training 1-2 times a week (focusing on core, glutes, and legs) helps prevent injuries and improves running economy. Schedule these on your easy running days or rest days.
What is a tempo run?
A tempo run is a sustained effort at your lactate threshold pace—usually a pace you could hold for about an hour in a race. It should feel "comfortably hard." Our AI will prescribe specific paces for your tempo workouts.
How do I prevent shin splints?
Prevent shin splints by increasing your mileage slowly (no more than 10% per week), wearing proper running shoes, running on softer surfaces when possible, and incorporating calf and shin strengthening exercises.
5K Training
Read our guide on the Best 5K Running ShoesHow can I run a faster 5K?
To run a faster 5K, you need to incorporate speedwork—like interval training (e.g., 400m or 800m repeats), tempo runs, and strides—into your weekly routine. StrideAi generates 5K PR plans that balance these high-intensity efforts with easy recovery runs.
How long does it take to train for a 5K from scratch?
If you are starting from zero, a standard Couch-to-5K style plan takes about 8 to 9 weeks. This allows your bones, joints, and cardiovascular system to adapt safely using run/walk intervals.
What is a good 5K time for a beginner?
For a true beginner, finishing a 5K without stopping is a great goal! Time-wise, many beginners finish between 30 and 40 minutes (roughly a 10:00 to 13:00 minute/mile pace).
Should I run a 5K before race day?
Yes, unlike a marathon, it is perfectly fine (and recommended) to run the full 3.1 mile distance in training before your 5K race. Your long runs in a 5K plan will often be 4 to 6 miles.
10K Training
What is a good 10K training plan for beginners?
A good beginner 10K plan spans 8 to 10 weeks and focuses on slowly building endurance through easy-paced continuous running and a gradually increasing weekend long run.
How long is a 10K in miles?
A 10K is 10 kilometers, which equals exactly 6.2 miles.
How far should my longest run be before a 10K?
For beginners, reaching 5 to 6 miles is sufficient. For intermediate or advanced runners looking to PR, the long run might peak between 7 and 10 miles to build superior aerobic endurance.
Half Marathon Training
How many weeks do I need for a half marathon training plan?
A standard half marathon training plan takes 10 to 14 weeks. If you already have a strong running base (running 15+ miles a week), you can prepare in as little as 8 weeks.
How long is a half marathon?
A half marathon is 13.1 miles, or 21.1 kilometers.
What is the longest run in a half marathon plan?
Most beginner half marathon plans peak at a 10 or 11-mile long run. Intermediate and advanced plans will typically peak at 12 to 14 miles.
How do I fuel during a half marathon?
For efforts lasting over 90 minutes, you should consume 30-60 grams of carbohydrates per hour. This usually means taking an energy gel or chews every 30-45 minutes, along with regular water intake. Practice this during your long training runs!
Marathon Training
Read our guide on the Best Marathon Running ShoesHow long does it take to train for a marathon?
Most beginners need 16 to 20 weeks to train for a marathon safely. Our AI-generated marathon plans are optimized for a 16-week build-up, ensuring gradual mileage increases and a proper tapering period before race day.
What is the longest run before a marathon?
Most marathon training plans peak with a long run of 20 miles, usually done 3 weeks before race day. Running further than 20 miles in training significantly increases injury risk and recovery time without offering much additional physiological benefit.
What is tapering in marathon training?
Tapering is the period (usually 2-3 weeks) right before your marathon where you significantly reduce your running volume. This allows your muscles to fully repair and store maximum glycogen so you feel fresh on race day.
What is "hitting the wall"?
"Hitting the wall" (usually around mile 18-20) happens when your body depletes its stored glycogen (carbohydrates) and is forced to burn fat for energy, which is a much slower process. You can prevent this through proper pacing and taking in carbohydrates (gels/drinks) during the race.
Patch Notes & Features
Track our latest updates and see what's coming next.
Upcoming (End of June 2026)Expanded Distance Support
Upcoming (End of June 2026)
Expanded Distance Support
- Shorter Distances: We are expanding our AI generation capabilities to support track distances (1 Mile and below).
- Ultra Endurance: Support for ultra distances (50K, 100K, and beyond) will be added for our most dedicated runners.
March 20, 2026Training Load & UX Enhancements
March 20, 2026
Training Load & UX Enhancements
A major update focusing on visualization, personalization, and performance.
- Training Load Chart: New interactive area chart to visualize your weekly mileage progression and training load.
- Enhanced AI Personalization: Refined training logic for "Get Fit" goals and more gradual mileage progression across all plans.
- Smarter Workout Structure: Every run now includes mandatory warmups/cooldowns and specific pace recommendations for all efforts.
- Streamlined Interface: Simplified workout titles, clearer effort tags, and visual highlights for expanded sections.
- Intake Form Upgrades: Improved contextual labels for time-based goals, faster time entry, and a new "Clear Form" reset button.
- Export & Feedback: Added visual success states for plan downloads and a dedicated Patch Notes timeline.
- Performance Optimization: Implemented advanced caching to ensure faster load times and reduced data usage.
March 19, 2026StrideAi v1.0 Core Launch
March 19, 2026
StrideAi v1.0 Core Launch
The initial launch of StrideAi! We're excited to help you reach your running goals with AI-powered personalization.
- Core Distances: AI-powered personalized training plans for 5K, 10K, Half Marathon, and Marathon distances.
- Export Functionality: Download your plan as a PDF, CSV, or ICS Calendar file.
- Smart Pace Calibration: Automatically calculates your training paces based on your recent race times.
- Tweak Plan Feature: Easily make your generated plan harder or easier with a single click.