Level up your running game with a personalized training plan
Use a running plan to boost your performance, stay consistent, and achieve all your running goals.
Why use a training plan?
Whether you're just starting out or a seasoned runner looking to set a new personal record, one of the best things you can do to level up your running game is to follow a training plan that is customized to your goals, preferences, and current performance.
A well-designed training plan will help you increase your training mileage and intensity in a sustainable way, allowing your body to adapt and become stronger without risking injury.
This gradual approach enables you to build endurance, improve your running technique, and become a faster and better runner overall.
With the right plan, you’ll be able to transform your running game and unlock your full potential.
What are the alternatives to a personalized training plan?
What other options do you have, you might be wondering?
There are a few:
A coach
Hiring a personal running coach is obviously a great way to become a better runner, but the truth is, not everyone has the money or time for one.
With Runna, you essentially get a running coach in your pocket, available anytime, anywhere, at a much lower price tag. Plus, you get more than just running coaching – you’ll also get access to custom strength training, mobility, and Pilates workouts, advice from our team, and a global community of Runnas to support you and cheer you on.
A one-size-fits-all plan
If you’re just getting started, a simple one-size-fits-all plan might be a good way to make progress. However, with time, you might find that you’re stalling.
Such plans lack customization options and do not adapt to your fitness level, goals, performance, or schedule, which could make them less effective (or even risky).
A personalized training plan is the best way to ensure you’re constantly making the progress you’re capable of without risking an injury.
Downloadable PDFs
Many websites offer downloadable PDF plans, which are structured and easy to follow.
However, PDFs are static and won’t adjust to your progress, preferences, or any setbacks you might face. They don’t provide any real-time feedback or track your progress, meaning that you’ll have to do all that by yourself.
A plan that not only adapts to your needs and goals but also follows your progress is the perfect alternative.
Books
For all the running nerds out there, reading books and research is a great option to gain more in-depth knowledge of running theory, technique, nutrition, and mental strategies. And, by all means, we encourage you to do that!
However, like PDFs and one-size-fits-all plans, there’s zero interactivity and real-time feedback. Plus, plans laid out in books might not be easy to adapt to individual needs.
Group running programs
Running in a run club is a great way to stay accountable and add a social element to your running routine. That said, the training may not be tailored to individual needs, as it’ll be built for the group as a whole.
A great way to benefit from both is to sign up for a running coaching app like Runna and also join a local run club. Like this, you get the best of both worlds!
Take your running to the next level
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Get your personalized training plan (for all runners and distances)
Our customizable running training plans cater to every distance and skill level, from your first 5k and 10k to your next marathon and beyond (we even have plans for elite athletes preparing for multi-day ultramarathon races!).
With Runna, your #1 running coaching app, you get a personalized training plan that:
- Adjusts to your experience level, schedule, and next planned race
- Sets out all sessions for you
- Automatically adjusts your mileage and types of runs to get the best results
- Uses AI to adjust your plan and paces based on each run
- Incorporates deload weeks
- Features optional strength training, mobility, and Pilates programs
- Helps you manage your recovery and nutrition
- Can sync with your calendar to make sure you stay on track
On top of all that, having a training plan helps make your running routine more fun and enjoyable, reducing the risk of burnout and boredom. (We’ve all been there, we know!)
To get started, simply download the app and choose a running plan that fits your goals. All our plans adapt to your current experience level, ranging from beginner to elite, and even elite plus, if you want an extra challenge!
Find a training plan that's right for you.
Your first week is on us.
5k Improvement Plan
Whether you’re aiming for a 5k PB or wanting to impress at your local Parkrun, this plan is for you.
10k Plan
Train for your first 10k with our beginner plans, or go get your new PB as an experienced runner.
Marathon Plan
No matter if this is your first Half-Marathon or your fifth, this plan will get you to that finish line faster.
Marathon Plan
Over 16 weeks, build your fitness and endurance, and arrive at the start line ready to run your best.
Marathon Plan
No matter if this is your first Half-Marathon or your fifth, this plan will get you to that finish line faster.
Fast-Track Half Marathon
This fast-track plan will condition you with faster runs and longer runs for that race-day PB.
Hilly Half Marathon Plan
If your Half-Marathon will be hilly, prepare for race day with a variety of hill, speed and endurance runs.
Marathon Plan
Over 16 weeks, build your fitness and endurance, and arrive at the start line ready to run your best.
Fast-Track Marathon Plan
For experienced runners, this plan will get you race-ready to run a full Marathon in just 12 weeks.
Pre-Marathon Baseline Plan
If you want to prepare in the best way for your Marathon, use this plan ahead of our Marathon plans.
Hilly Marathon Plan
If your Marathon will be hilly or on trails, prepare with a variety of hill, speed and endurance runs.
Ultra X 50km Plan
Prepare the best way for your ultramarathon with this advanced plan developed alongside Ultra X.
Ultra X 100km Plan
100km in a single day is no easy feat - get all of the help you need with this endurance-focussed plan.
Multi-Stage Ultra X Plan
This plan includes back-to-back long runs to help condition your body ahead of a multi-stage race.
Running Maintenance Plan
Between races and want to keep your hard-earned fitness? Get some fun sessions and new PBs.
Get Fit Plan
Look forward to a fitter and faster you. Enjoy running with healthy habits with a variety of workouts.
Post-Race Recovery Plan
Still on that new-PB high? We’ll help you actively recover to get you back into peak condition.
Post-Injury Plan
Easing back to running post-injury can be tricky, but we are here to help guide you.
Custom Plan
Got a specific race date or distance in mind? This is the solution for you. Build a custom plan ranging from 6-26 weeks long and for any distance from 5-50km - we’ll help you achieve your goals.
Get StartedAdd strength training, mobility work, or Pilates to your training plan to improve performance and keep injuries at bay
To reduce the risk of injury and boost your performance, add strength and mobility workouts to your routine, or a Pilates program. Runna has all three, enabling you to keep everything in a single app and simply focus on becoming a better runner, week after week.
With Runna, you can easily add strength training, mobility work, and Pilates to your training plan from within the app.
Runna Strength
Strengthen your muscles, tendons, and joints to become a better runner, reduce injury risk and build endurance.
Runna Mobility
Improve your joints’ range of motion and your muscles’ flexibility to reduce soreness, strains, or niggles.
Runna Pilates
Boost your core strength and balance and improve your body alignment to stabilize your body during workouts.
Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
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Stories from Runnas
My first marathon and second ever running race. Sub 3 hour was my goal, but thanks to Runna managed to run a 02:41:49!
I’m 45 and only started running 12 weeks ago when I downloaded the Runna app.
Just finished my first half marathon - my goal was just to finish it before the 3hr cutoff but I made it in 2 hours 30 mins.
Completed my first ever marathon. I had never run more than 5km before the start of this year.
Through training with Runna since January, I’m so proud to say I’ve completed a marathon in 3hr37min
From struggling to run 5km to running our first half marathon within 6 months of training using Runna! Loved every second of it.
Trained with Runna for 16 weeks to complete my first 250km ultramarathon in Tanzania in 37 hours
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All you need to know about Runna’s training plans
How do I choose the right training plan for me?
To what extent can I customize my training plan?
Can I build more than one plan?
Can I use your app to train for a specific race?
Do you have any strength programs for runners?
How about mobility training?
I’m recovering from an injury. Can I still train with Runna?
Can I sync Runna with my smartwatch?
Can I sync Runna with Strava?
Can I talk with someone if I have questions about my plan?
Continue reading
Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
Scan to get started