Is this a subscription?
No. You pay once and keep the files forever: every plan, every tool, for every race you run.
How do I get my files?
Straight after checkout you'll see a download button, and we email you a link. Check spam if it hasn't arrived within 5 minutes.
Do I need Excel?
No. The spreadsheets work in free Google Sheets on your phone or computer, or in Excel 2019 or newer (including Microsoft 365 and the free Excel app). The plans are PDFs that open anywhere.
Which plan is right for me?
Every pack has a "Which plan is right for me?" table and a Goal-Time Finder. Quick guide: Beginner = new to the distance; Improver = chasing a PB; Advanced = running 5–6 days a week; Elite = already running 80–110 km a week. Still not sure? Email us.
Does it work with my Garmin / Apple Watch / Strava?
Stride System works alongside any watch or app. Use your watch to record runs and the plan to tell you what to run. You can type sessions into Garmin Connect or your watch's workout builder if you like.
Is there a coach to tell me how my runs went?
Yes. The Smart Run Coach tab gives you instant feedback on every run you log: what went well, what would make it even better, what's next, and how you're tracking for race day. It works offline in Excel or Google Sheets. For a deeper chat, it writes a ready-made message you can paste into a free AI assistant like ChatGPT, Claude or Gemini.
The plans don't fit my week. Can I make my own?
Yes. The Build My Plan tab lets you choose how many sessions, easy runs and long runs you can do, on which days, and which sessions. It builds a full dated plan with your own paces, with cutback weeks and a taper built in, and warns you if you increase too fast.
Is it suitable for complete beginners?
Yes. The Start Running Pack begins with a gentler 10-week Couch to 5K, and the Beginner's Handbook covers shoes, kit, pacing and motivation.
Can I use miles?
Plans are written in km (most UK races and parkrun use km), and the calculator shows every pace per km and per mile.
I'm coming back from injury. Can I use it?
The Return to Running plan is designed for this, but please get clearance from your physio first. Stride System is general guidance, not medical advice.
Can I share it with my running club?
The Personal licence is for you. The Coach & Club Licence covers your whole club.
Can I get a refund?
Because files are delivered instantly, we can't refund once downloaded. If anything is faulty or not as described, email stridesystem1@gmail.com and we'll fix it, replace it or refund you.
Stride System plans are general guidance for healthy adults and are not medical advice. Consult your GP before starting a new exercise programme if you have a medical condition, are pregnant, or have any health concerns. Stop exercising and seek help if you experience chest pain, dizziness or unusual breathlessness.