Our Methodology
8 pillars of training science. 50+ rules. Every one cited. This is what makes Sti different from asking ChatGPT to write you a training plan.
Source Credibility
Every source in our methodology is classified by tier. New research must meet Tier B or above to modify any rule.
Meta-analyses, systematic reviews, RCT meta-analyses
Published research in sports science journals (PubMed, BJSM, IJSPP, Sports Med, MSSE)
Books by coaches with proven track records (Johnston/House, Koop, Daniels)
Expert practitioners with results (UTMB-winning coaches, elite athletes)
Community consensus (r/ultrarunning, iRunFar, coach blogs)
Random blogs, AI-generated content, unsourced claims
Automated Validation
Every plan passes through an automated coach validator before you see it. Here's what the validator checks:
Phase-specific intensity distribution present (not blanket 80/20)
Base phase duration correct for athlete experience tier
Volume progression uses single-session spike constraint
Course-specific notes on all key workouts
Phase ordering correct: Base → Build → Peak → Taper
Taper gradient: 41-60% reduction, maintains intensity and frequency
Week 1 volume ≤ 110% of current weekly volume
Gut training protocol present with progressive carb targets
Strength training is heavy load + plyometrics (not light circuits)
Downhill sessions at correct frequency (every 14-21 days)
Mental rehearsal embedded in peak long runs
Sleep treated as a planning variable