If a program doesn’t feel quite right, talk to a professional run coach to get a better understanding as to how to tailor it to you and your goals. But for someone looking for an affordable and accessible way to stay on track, they can be a solid option. From progression and recovery to gear and mindset, discover just a small snippet of all the tips, nutrition and coaching advice you’ll have at your fingertips with a Runna training plan. For endurance athletes, strength training builds durability. By progressively overloading muscles in controlled sessions, you prepare them to handle higher mileage, long runs, and tougher workouts.
The Runna App Is a Great Way to Stick to a Structured Running Program
- With sleep tracking, it can even better inform your recovery.
- I’d say the marathon plan is on the higher end of mileage (if you opt for 4 runs/week).
- Our in-app articles explain everything from long run fueling to tapering, while our 24/7 support team is here to answer questions and keep you on track.
- This includes a British Olympian marathon runner, Steph Davies, and a running physio.
- I found the prompts for all the runs easy to follow, and I enjoyed the variety of workouts.
- The one-week free trial unlocks everything from Week 1, and you can continue to do those workouts even after the trial expires, for example if you didn’t fit everything in during Week 1.
You can do both – heavy lifting at lower reps helps build strength, while lighter weights at more reps help improve endurance. Perfect your technique with lighter loads before adding weight. Once you’re confident, aim for 85–95% of your maximum effort for the reps prescribed. For example, if you’re asked to do 8 reps, pick a weight you could manage 10–12 with. This builds strength without leaving you too sore to run the next day. These sessions target the powerhouse muscles behind every stride – glutes, quads, hamstrings, calves, and core.
Runna app review: Smartwatch apps
I could then save my completed run and it tracked on the Runna app on my phone. From here, a plan is created; I was given three runs a week, clearly explained with the distance, suggested pace, and also the type of run. The plan includes interval runs, slow runs, long runs, and tempo runs in a bid to help me get faster and build endurance. There are also Spotify playlists to listen to as you run; which I found useful when helping to set the pace.
Why use a personalized training plan?
The app also offers specialized programs for 10K races, trail running, and general fitness improvement. Custom distance options allow training for unusual race lengths or personal challenges. Runna offers training programs for every distance and skill level.
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Ideal for first-time marathoners, runners coming back from injury, or anyone who values a patient, sustainable approach. Whether you’re aiming to complete your first 26.2 or shave minutes off your best, we’ll keep you on track. At the end of each week, I simply ticked the ‘complete’ box and moved onto the next week. If you need some extra motivation to follow the Runna plan, there is also the option to turn on workout reminders. You can also download the day’s plan to your Garmin, Coros, or Apple Watch and follow from there. There’s also a ‘support’ section with stacks of interesting run-based articles as well as an option to send a direct message to the coaches should you need.
How can I improve my 5k time?
Both options will support your running, but each has a different focus and set of benefits. Read the descriptions below (and check out the workout table) to see what’s included in each option. Some of our most beginner-friendly training plans are completely free to use – including New to Running and Return to Running. These programmes are designed by our coaching team to help you build fitness safely and gradually, with no previous experience required. You get access to optional strength training, mobility work, and stretching routines built directly into your schedule. Everything is video-based, easy to follow, and planned by actual physiotherapists and athletes.
I didn’t die on race day (hurrah!)
Then, you can start training for your first 5k race with one of our faster 5k running programs. Once you get to running 5k in under 60 minutes, you can use is mad muscles legit one of our faster 5k plans to improve your running performance. Easy runs are the next step once you’ve moved beyond walk-run intervals, where you run continuously at a relaxed, conversational pace. They build aerobic fitness and leg strength while keeping training enjoyable and low-stress. Your beginner plan includes a mix of sessions – each designed to ease you into running, build fitness safely, and keep you progressing. Every runner is different – that’s why the best way to start is with a plan that matches your fitness, goals, and lifestyle, giving you the structure and confidence to build from day one.
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They grow your aerobic base and keep you fresh, ensuring you can handle the longer and harder marathon sessions. Stay consistent and trust the process – we’ll make sure you arrive at race day ready to take on 26.2 miles with confidence. From running tips and training advice, to goal-based guides, it’s all here. Halfway through Runna’s plan, I ran a personal record over the half-marathon distance, which gave me confidence that the hard work was paying off, but I definitely didn’t find the 16 weeks easy. This is a huge plus, and saves a lot of time loading runs into the watch.
When should runners do leg day?
This made sure I didn’t set out too hot or take my foot off the gas, but instead held a Goldilocks premium speed to achieve the intended training adaptations. If I strayed outside the suggested pace range, I received a slap (or rather, vibration) on the wrist telling me to rectify the situation. As someone who has previously set their own running intervals via the slightly fiddly systems available on various smartwatches, this was refreshingly low-effort. With it, you can set a healthy foundation of a (hopefully!) lifelong habit of running where you progressively improve your running performance and set new goals as you go. Good form makes running feel smoother, safer, and more enjoyable – especially when you’re just starting out.
I felt a bit tired, low on fuel, and was only 50 per cent of the way through. I experienced something similar during my practice 10K long run, and found – placebo effect or otherwise – that an energy gel at around the 6km mark made me feel a bit better. For this reason, I stashed one in my pocket pre-race in case of a repeat event. From what I’ve observed while covering the fitness space for the last five years, it tends to operate in “hype cycles”. Different types of exercise take it in turn to come in and out of fashion, and it’s hard to argue against the fact that running sits at the top of this pyramid right now.
My experience running with the app
If you want to import smartwatch data, then you’ll need an Apple, COROS or Garmin watch. The app is still in its infancy, so it’s only going to get better and better. These two tools have completely transformed the way I train, and they might just do the same for you. This means I could just focus on the running, while still getting all the stats and insights I love.
Want to know what you’re capable of achieving with a Runna plan? When building your strength plan with Runna, you can select your current ability and we’ll start you off on the right foot. That matters because structured sessions are hard to execute if you’re manually checking a phone every 30 seconds. When the watch cues you, adherence goes up – and mental load goes down.
No matter your starting point or your goal, we’ll give you the plan, guidance, and support to build a running habit that sticks. Sarah, a 34-year-old marketing executive in London, had tried to complete a half marathon multiple times but always fell short due to poor training routines and frequent injuries. She came across Runna while searching for structured support.
The only issue was that due to work commitments I’d given myself less than two months to train for it—a relatively short window given my last half marathon was seven years earlier. I also needed the plan to include resistance training elements, along with warm-up and cool-down routines, to protect my weak, injury-prone knees. That’s why I believe Runna stands out in a crowded running market. I first looked closely at the running app when looking for a plan that would get me to the start line of London’s Royal Parks Half Marathon. If you’re already training with Runna, head to Manage Plan now to slot in your first session with Fraser. You’ll find Stretch & Stability sessions in Manage Plan, with progressive content unlocked weekly.