If you’ve been following any UK based running influencer recently (or actually, any fitness influencer it seems!), you’ll probably have heard about the Runna Coaching app. They have made a big splash in the running world here in the UK and is gaining traction abroad too. 

Runna Coach makes personalised running coaching affordable. With running plans ranging from Coach to 5K to 200KM+ ultramarathons, complete with optional strength training plans as part of your purchase.  It is a coaching app compatible with both iphone and android that creates running plans according to your goals and current fitness. 

Whilst there are loads of free running plans available online (I used the Hal Higdon training plan for my first marathon), Runna promotes itself as providing automated, personalised plans. The app will adjust your plan based on your current fitness level, your running goal and the number of days you want to run. But, as far as I can tell, it does not adjust week on week based on how your actual training is going unless you update your pace time and repopulate your plan.  

My Thoughts on the Runna Coaching App

I have to say I was sceptical about Runna. It was ALL over my Instagram feed which means either…it really is that good, or they have a great marketing strategy! 

And the truth is (in my opinion), it’s a bit of both. 

I started following the Improver 5K training plan back in March 2023 and really enjoyed the training, in particular, the ease and efficiency of the strength training. Although I didn’t end up running a second 5K to see if the training worked, I know I felt fitter, liked the structure and found the plan easy to follow. 

However, when I started the marathon training plan, I found it just didn’t quite suit me at this time in my training/life.

It is important to remember that not all plans work for every runner. Some will do better with higher mileage, some with lower mileage. Although all the Runna plans follow the same style and training philosophy, I like that the plan allows you to adjust your number of runs per week from 3-6 days per week. 

Personally, I think that the app is great for beginner and intermediate runners over shorter distances, and runners who like high-intensity training for a marathon (I definitely like running a lot of slow, easy miles when I’m marathon training!).  

Runna Coaching App’s Training Plans

The Runna App offers a range of training plans for most abilities, although they do say you need to be able to complete a 5K in under 60 minutes for most of them (aside from the Couch to 5K). 

These plans include easy runs, intervals, a tempo run and a long run. All of the plans are currently a set timeframe, but I have heard there are more adjustable options coming! What I’d also love to see is a Run/Walk plan beyond the post-injury recovery plan (if you’ve been around here a while you will know how much of a Run/Walk fan I am!)  

I have to say,I found the intensity of the marathon training plan to be HIGH. I struggled with the paces/recovery during the speed workouts, and the overall intensity of long runs far out from the marathon date. I spoke to some of my seasoned marathoner friends who had also tried the plans, to ensure that my struggles weren’t just to do with my fitness (or lack thereof!!) 

Ailsa said ‘“I signed up to the plan because I wanted some motivation and structured training for the Chicago marathon. Initially, I enjoyed the sessions however, I soon found the intensity of the speed sessions and lack of recovery tough on both my mental and physical health. The ‘ticking off’ each run on the plan became addictive,and even when my body wanted/needed extra rest, I felt that the plan was ‘watching’ me. For the final 3 weeks of the ‘plan’ I decided to go back to doing my own training and I enjoyed it so much more. I was still running the equivalent mileage that the plan had suggested as well as speed sessions, but I was doing them on my terms. Within days, I felt that the arbitrary pressure had lifted and I actually enjoyed the final few weeks of marathon training.”

Hasticat (via Instagram) said she loved the plan but that she did find the paces a bit too fast on the long runs. 

Obviously, the idea of ticking off runs could happen with all training plans. This is why it can be beneficial to have an online running coach, or someone in person writing a personalised plan that can be adjusted based on your feedback after sessions and lifestyle circumstances.

In terms of intensity, I compared the marathon plan predicting me around a 4-hour marathon based on my recent 5K time and what my coach Ash had programmed. The paces aren’t different but the recoveries are; I would say my recovery would be nearly double on a 400m walk vs 90 seconds standing/walking as you can see from the similar workouts below; 

Runna Coach App Plan – 0.75 mile warm up 

800m @ 8 min pace with 90 seconds rest 

0.6 mile cool down 

Coached Plan – 1 mile warm up 

800m @ 7.50-8 min pace with 400m walk recovery 

1 mile cool down 

I really like that you can move the days of the week around (and you don’t need to have your long run on the weekend!), plus you can adjust to RPE if you are travelling/feeling tired etc.  

I also spoke to my friend Kirsty who has used the plan as well as worked directly with Steph Davis (one of the Runna coaches). She said, “I absolutely love how easy it is. The workouts go straight to your watch so no thinking is involved! It’s also incredibly useful being able to move things around when you need. The paces set in workouts are challenging, so it’s really important you give yourself some flexibility with this. If you are struggling to hit the paces, change the setting to RPE and then it’s about how hard you work rather than hitting the exact pace.”

Runna Coach App Plan Options

Running Level

When starting your plan, you can choose between Beginner, Intermediate, Advanced and Elite, as well as the number of days you want to train (2-6 days). I found it quite hard to choose,but I ended up selectingAdvanced based on the below criteria on the Runna App:  

Beginner – you can complete 5KM without stopping in under 45 mins 

Intermediate – you regularly run at least 5KM but don’t have a structured/thought out plan 

Advanced – you regularly run at least 10KM and do some structured training 

Elite – you regularly run half marathons or further and are experienced with structured training 

Units of Measurement 

You can also choose between kilometres and miles however, I would say that if you convert to miles, you will have some slightly random distances on the plan! It is definitely an app built for KM! 

What I love is that you can adjust the plan to show KPH or MPH settings for workouts you do on the treadmill without having to do lots of maths! Additionally, you can swap it to RPE (rate of perceived exertion) for when you are returning to running, if you’re running trails, somewhere hilly, or training in extreme temps. 

Total Distance 

Obviously this is going to depend on your plan; the number of days you want to run, the distance you are training for and the ‘ability’ chosen. I’d say the marathon plan is on the higher end of mileage (if you opt for 4 runs/week). 

Compatibility 

I love that you can link your Runna plan directly with your Garmin, Coros or Apple Watch, as well as Strava! There’s no need to set your workout up, it will be sent directly to your watch to follow on the run. You can also use the Runna App on treadmills and view your workouts live on your linked devices as you run! Find out which treadmills can pair here. 

Price 

One of the most appealing points of the Runna coaching plans is the cost! At £15.99 a month, or £100/year, I think the plans are really good value for money, especially if you consider you have access to so many different running plans PLUS strength training.  

Runna App referral code: Try two weeks free with code CHARLIE 

How to Use the Runna Plan 

Setting up the app 

After downloading the app, you are directed to choose your performance level, number of runs per week, days of the week you’d like to run and your preferred long run day. From there, you’ll be asked if you have a race planned, and what measurement of units you want to use. It uses your 5K or 10K time to establish your paces (rather than using the time you are aiming for, which I do wish there was an option for) and bingo…your plan is formulated. 

You can see an overview of your whole plan including distances however, you can only see the actual workouts 2 weeks in advance (unless you pay for the 1-year plan). 

How to Maximise the Features 

To get the most out of the plan I’d suggest utilising both the running and strength plans. They also put on a number of free community events, host live classes (they host weekly live yoga and Pilates classes), and share articles on mobility, kit, nutrition and races. 

Syncing your smartwatch or Strava to the app will essentially tick off your workouts (and send you a nice message saying ‘Well done!’). As well as utilising the run-based articles, you can message support for input from coaches, although I haven’t actually utilised this feature. 

Runna Plans 

• Couch to 5K – there is an 8-week New to Running Plan and a 6-week Return to Running plan. 

• Build General Fitness – 8-week Get Fit, a 12-week Running Maintenance plan and a 8-week Hyrox plan – fitness racing that combines both running and functional workout stations (that I’d love to try sometime!).

• Improve 5KM Time – 8-week training plan.I followed this 5K Improvement Plan earlier this year and really liked it! Although I never actually raced a 5K at the end of the plan, it predicted that I could improve my time by 90 seconds – 135 seconds.  

• Train for a 10KM – 10-week training plan, with long runs topping out from between 6.2 miles and 7.5 miles depending on which ‘ability’ is chosen. 

• Train for a Half Marathon – 8-week fast track half marathon plan, 12-week training plan and hilly half marathon plan options. 

• Train for a Marathon – 16-week training plan, 12-week fast track marathon plan and a hilly marathon plan. Plus there are options for a 5-week Pre-Marathon baseline. 

• Train for an Ultramarathon – 50KM 16-week ultra plan (although not a beginner option), and if you select ‘advanced or elite’ plan, then you can also choose from a 100KM 16-week plan, 110KM 16-week plan and a 220KM multi-stage 16-week plan. 

• Train for a 10-mile – 12-week training plan, topping out at 10-11-mile long runs depending on the level of plan you choose (eg beginner, intermediate, advanced or elite)

• Train for a Triathlon – there are options for an 8-week Sprint Tri, 10-week Olympic Tri Plan, a 12-week Half Iron Plan and a 16-week full Iron Tri plan (this is just the running portion of the plan, not cycling/swimming – yet!).

• Post Race Recovery – 3-week post-race plan. Love the idea of this, although I wish the plan talked a little bit more about the importance of recovery rather than encouraging you to run 3 daysin the first week post-marathon. 

• Functional Fitness – 8-week functional fitness and an 8-week Hyrox plan. 

• Post Injury Recovery – 6-week training plan using Run/Walk!! 

• Postnatal Plan – a 12-week build-back plan after pregnancy, written alongside a physiotherapist to support the return to running. 

Strength Training 

Alongside any of the Runna training plans, you can add a strength plan. I’m going to be honest – this is my favourite thing about Runna (and personally even when I’m not using a dedicated running plan, I think it’s worth the £100/year for these!).

As well as being able to put how many strength workouts you want per week, you can also specify your ability, the length of workouts and your equipment (and adjust these based on what you are training for and your access to weights etc). I used it on holiday for a 25-minute bodyweight workout, and have followed it regularly in the gym with a variety of weights. I really like that you can keep things short and functional alongside your running training – and all of the exercises are  running specific! 

Each exercise comes with a demonstration drawing  and a video of someone doing it, meaning you won’t be googling YouTube videos of what to do while you’re in the gym. 

Try 2 weeks free of the strength training plan with code CHARLIE

Is the Runna Coach App worth it? 

I think it depends on your goals! I really liked following the Improver 5K plan and am still using the strength training plan. Personally, I don’t think the marathon plan is right for me, but I do know lots of people have had success following the 26.2km plan. 

The range of options, flexibility and pricing make this a great training app for newbie runners and seasoned marathoners alike. Although I would say don’t worry about the paces on the easy runs, do what actually feels easy on that day (and remember it can change day to day!). Additionally, don’t get too fixated on the paces, focus instead on effort!  

Pros 

• Strength training plans included
• Easy to use
• Great price for personalised training plans 
• Large number of plans available
• Adjustable to number of days you want to run 

Cons 

• Levels of plan (eg beginner, intermediate, advanced, elite) are a little confusing to decide which you are 
• Very intense speed workouts (I found it too much in the marathon plan, but I loved them as part of the 5K plan) 
• Designed for KM rather than miles (only a con if you use miles like me!) 
• Only one ‘style’ of training – eg doesn’t include run/walk plans or heart rate based training 

Have you tried Runna? What do you think? Give it a go for 2 weeks free with code CHARLIE