“These aren’t the kind of people that know whether they want their training to include this many hills or that many intervals. I took this guidance on board a little too well, and while my first kilometre felt good, my peeved Garmin let me know my time of 4min 52sec would see me fall short of my 46min 40sec target. I overcompensated with a 4min 22sec second kilometre, buoyed by enthusiastic supporters dotted around the park. After this initial faux pas, I managed to settle into the swing of things, averaging just under 4min 30sec per kilometre over the next three kilometres to take me to the halfway point. Despite a shoddy sleep, a long dog walk on the morning of the race and a sardine-like train journey from Bristol to London, I turned up at the event in Battersea Park feeling surprisingly well prepared. Five years later felt like a good time to update this personal record, I figured, so I accepted Runna’s offer.

Support on your running journey

I didn’t get a chance to do the strength workout, but it looked pretty reasonable. It was estimated to take 25 to 35 minutes, but I was disappointed to see I couldn’t preview the workout before I started it. After a warmup with pushups and tiptoe walking (among other moves), the main work included unweighted lunges, single arm dumbbell bench press, and a core move superset with dumbbell snatches. As a trainer I would rather see runners doing heavier work than this, and more of it—but for runners who don’t otherwise do much strength training, this is an excellent start. I found the prompts for all the runs easy to follow, and I enjoyed the variety of workouts. Adding Stretch & Stability to your week is simple, and we’ll be with you every step.

Interval Sessions

Build a custom plan ranging from 6-26 weeks long and for any distance from 5-50km – we’ll help you achieve your goals. Strength training doesn’t just reduce your risk of injury, it also boosts your running performance. 16-week training plan, 12-week fast track marathon plan and a hilly marathon plan. Understanding how many calories you burn when running helps put training load into perspective, especially during higher-volume phases. For recovery-focused days, comparing walking vs running for health goals can guide smarter substitutions. Runna highlights integration with strength and mobility programming as part of the ecosystem, and its support materials emphasize pairing run training with those sessions.

It challenged me to run faster

• The only downside to Runna is that it might not be suited to people who aren’t training for a particular distance, or who are looking for a running app they can pick up every now and again for a workout.
• You also don’t have a choice of different plans at the same level.
• You can also do a few tests to check how your body reacts to running.
• Previously, I thought a progressive run meant slowly convincing myself to leave the house (progress, after all!).
• Typically, the first week is free and you can cancel anytime, but Runna has bumped this free trial period up to two weeks for Fit&Well readers.
• You can explore different feeds (“spaces”), but there aren’t many to choose from.

Every hard workout – whether on the track or in the gym – creates stress your body needs time to adapt to. Stack too many demanding sessions together, and recovery suffers. Spread them smartly, and each discipline makes the other stronger. A strong upper body supports good posture, arm drive, and breathing mechanics – especially over longer distances. These sessions improve balance and stability so your running feels lighter and more controlled. Tempo sessions are longer efforts at a “comfortably hard” pace, held for extended periods.

The plan is tailored to you and your goals.

Having proper technique is key to avoiding injuries and maximizing gains. If your training feels stuck in a rut, or you’d just like some structure with accountability, i would highly recommend giving the Runna app a go. It turned my repetitive routine into something fresh and motivating. Daily stretching can help you maintain flexibility and range of movement – and therefore decreases the risk of injuries. Focus on dynamic stretches before runs to warm up muscles, and static stretches after runs to improve flexibility and reduce muscle tightness. Runna adapts your plan around your available equipment, so every workout feels achievable and effective.

You can select your strength training experience level on the Runna app, as well as how long you would like your strength workouts to be. Our world-class coaches, including former madmuscles reviews Olympians, have helped runners of all levels hit their goals. With their expertise, you’ll train smarter, stay consistent, smash your goals. A one-size-fits-all plan might get you started, but it won’t adapt when life happens, when you improve, or when your goals shift.

How can I pick the right training plan for me?

Your body makes progress when you rest, not just when you train. Recovery is especially important for new runners, because your muscles, joints, and cardiovascular system are all adapting to a new kind of stress. Getting it right will keep you healthy, consistent, and motivated. Stick with the plan and you’ll hit your first milestone, whether it’s a first 5k, better fitness, or just making running part of your life.

How to Pace a Marathon: Pacing Strategies, Tips, and More

Over the course of 16 weeks, there are plenty of things that can pop up and force you to miss or move a session, from a hip niggle, to too many Aperol Spritz’s at a friend’s wedding. I loved how easy it was to drag and change the date of sessions on Runna when life got in the way. I use an Apple watch and whilst running, I could track my pace and stay on track. On an interval run, Runna on my Apple watch told me how long was left in each interval, plus I could connect my music to the run too.

Sessions per Week

It’s easy to get lost in the weeds of too much data when tracking workouts, but if you’re that way inclined, like I am, Runna’s detailed metrics can provide handy insights about how your training is going. It might sound simple but this customization added a level of convenience that’s hard to come by when downloading an off-the-peg training plan from the web. The mindful pacing helps you slow down, de-stress, and feel more grounded—ideal for recovery days or high-stress weeks. And, when this plan pays off, the feeling is (for me, at least) largely unparalleled. As I pushed the pace for the last kilometre of the race, a glance at the watch told me I was going to hit my 46min 40sec goal.

I’ve done plenty of races and have years of running experience. Is Runna for me?

You also don’t have a choice of different plans at the same level. While there are different types of plans, once you choose one—say, a marathon training plan—the app will design you one single plan that they have calculated is the best one for you. You can tweak the personalization settings, but you don’t get the option of deciding between plans that are designed according to different training philosophies. For example, some marathon plans spread their mileage more evenly throughout the week than others. After the first free week, Runna costs $17.99/£15.99 per month or $122.99/£99.99 for the year. Compared to the cost of a running coach, $17 a month is a bargain.

The Jetsono Scam Exposed: Don’t Fall for This Pressure Washer Fraud!

Stay motivated with progress tracking, community support, and coaching tips to help you reach your full potential. Choose your distance, race date or fitness target and we’ll build a plan around it – tailored to your experience and schedule. Runna is simple, intuitive, and designed for runners of all levels. Whether you’re training for your first 5K or looking to smash a marathon PB, you’ll be guided every step of the way.