Distance vs speed: what's best?

Choosing whether to focus on speed or distance can be challenging, but the right answer depends entirely on your current goals and what kind of runner you want to become.

Speed-focused training is designed to improve your pace, explosiveness, and running economy. It’s built around high-intensity sessions like intervals, tempo runs, and strides, all of which place short-term stress on your cardiovascular system to yield long-term performance gains. Speed training is ideal if you want to chase a PB, feel quicker on your runs, or sharpen your form and responsiveness. You’ll also find that once your speed improves, even your easy runs start to feel easier and more efficient.

In contrast, distance-focused training is about building stamina, aerobic depth, and mental resilience. These plans feature progressive long runs, steady-state efforts, and consistent weekly mileage designed to increase your ability to go further, comfortably and confidently. Distance training lays the foundation for future race blocks, supports injury prevention, and helps establish strong training habits that last.

So, which one should you choose?

If you’re excited by the idea of running further than ever before, a distance-focused plan like Run Further is your best fit. If you're more focused on refining pace or hitting performance targets in shorter events, Run Faster is the better choice.

But ultimately, neither is better than the other. Each has its place, depending on where you are in your training journey. The key is picking the path that excites you most right now. And, with us, you can always switch between plans as your goals evolve.

Distance training gear: shoes, clothing, and more

The gear you use during training can make a significant difference in your comfort, endurance, and ability to train consistently over time. Especially when you’re increasing your mileage, having the right kit helps you avoid injury, stay motivated, and enjoy the journey toward running further.

• Shoes are your most essential piece of gear. A supportive, well-fitted pair can absorb impact, reduce fatigue, and help prevent injury as your runs get longer. Visiting a specialist running store that offers gait analysis or treadmill testing can help you find a shoe that matches your stride and foot shape, something that becomes even more important as weekly mileage increases.
• Clothing made from technical, sweat-wicking fabrics like polyester or nylon helps regulate temperature and prevent chafing. These materials keep you dry and comfortable, especially during longer efforts or back-to-back training days. Cotton, which holds moisture and increases friction, is best avoided.
• GPS-enabled devices or running watches can help you track your distance, pace, and progress across longer training cycles. Whether you use a Garmin, Apple Watch, COROS, or your phone, syncing with Runna ensures your plan and data stay in perfect alignment. This makes it easier to monitor your progress and keep building over time.
• Accessories such as hydration vests, belts, or handheld bottles become especially useful on long runs. Staying fueled and hydrated is key when you’re running further, particularly in warmer conditions. Carrying essentials like nutrition, keys, and your phone ensures you’re prepared for every session.
• Sun protection is also key. Even on cloudy days, UV rays can affect your skin during extended time outdoors. A high-SPF sunscreen, paired with a cap or sunglasses, adds comfort and keeps you protected during your longest runs.

Choosing the right gear helps you run further, more comfortably, and with the confidence to keep going.