r/runna

Hey everyone! I'm Alice, Product Manager at Runna. For those of you doing Runna strength workouts, this one's for you.

Runna strength workouts now sync your full workout details to Strava!

What's new

When you complete a strength workout in Runna, it now syncs to Strava with a full exercise breakdown and a visual muscle map showing which muscle groups you trained.

What you'll see in Strava

• Full exercise breakdown: Every movement logged
• Complete workout log: Sets, reps, and weight tracked for each exercise, with the ability to edit!
• Visual muscle map: Highlights the muscle groups you worked (also editable)

How to access it

Already connected to Strava? Nothing changes. Complete your next Runna strength session and open Strava to see it.

Not connected yet?

1. Download Strava (free on iOS & Android)
2. Go to Profile → Connected Apps & Devices → Connect to Strava
3. Complete your next strength session and open Strava

Drop any questions in the comments below, I'll be checking in on the thread.

https://preview.redd.it/m8t32642uh2h1.png?width=1080&format=png&auto=webp&s=faacb211142b20a94bd390889632906ac4ee9fdc

For context, I’m F 165lb 5’6” beginner runner. I started this program with no prior running experience. I’m beginning Week 5 of training for a 5k, and I just completed 1.2 mile run, which is my longest continuous run thus far. My Runna told me at the completion of 1 mile that I had been averaging a 15:00 mile. I became very frustrated and disappointed with myself at this. This run was not easy, and I was barely at a conversational pace. I feel like I’m going way too slow. My average pace up until now has consistently been around 15:00. Should I be pushing myself to run faster? Did anyone feel like this starting out? I just want to make sure that I’m not easing myself into this too much.

Hi all! I made a free guide for the Valencia Half Marathon for those interested. Collected information from everywhere into one overview

https://valencia.runletters.com/

I've already made the guides for Cardiff and Copenhagen - I'll link those down below in the comments.

Same as with those two: if you see anything that is incorrect, let me know.

https://preview.redd.it/76fa9rbrb92h1.png?width=2250&format=png&auto=webp&s=46312ea58ea4a5f7cb3491c33160468305855b00

I'm considering signing up to Runna for the 5k Improvement plan in a month. One of my goals this year is to go sub-30 (current PB is 33:10), and it seems like people have really liked this plan.

I have a 10k race in a month, and after that I would be able to do the plan, targeting an early October race for my PR attempt, so 16 weeks.

I played around setting up the plan the other day, and I have a couple questions:

1. Not sure how to classify myself as beginner, intermediate, or advanced. According to the definition on this screen, I would be advanced because I can run over 6 miles and I already do training that includes various speed work, but I've only been running for 11 months and my starting point less than a year ago was "Can't run 5 minutes without stopping." I'm very cautious about avoiding injury so the idea of saying I'm advanced makes me nervous.
2. How flexible is the plan to last minute holidays or doing a different run from the plan's suggestion? I have two random, no-goal 5ks I want to do in July for fun, and then in August I'll be traveling on three different weekends, one of which will be a trip to Colorado (so, sudden altitude change). Right now my plan is to still run on those trips, but I'm expecting the unexpected and may need to adjust if I run into sleep issues or travel illness.

Currently on week 4 (of 18) of my first Runna plan.

Good so far, just finding the "tempo" workouts set as surprisingly high pace.

For example, next week I have 4km at 4:05 min/km pace. Runna estimates my current 10km at 40:40, so this tempo workout is set at my 10km pace. I would consider this threshold and HM/MP more properly classified as tempo. Anyone else agree?

Just looking for a little input here yall,

I turn 40 next year and want to run my first 100m race. I have chosen the Centurion Running Thames path 100 in May of '27. My question is. Should I put the 100m race in the plan and the rest as B-Races or should I treat them as a few different A-races?

Currently running 20-30 miles a week with great energy + recovery. 5 days a week. Longest distance run in the past few months has been 9 miles. Felt great.

I will be running a 10k first week of July '26

half in Aug. '26

full in Oct 24th '26

50mile in Q1 '27

100mile first week of may '27.

Hey there! Long time Runna user here, been having a lot of fun and progress with this app since 2024.

However, just recently (about a week ago) I started having some audio issues with it and it's starting to get in my nerves. Every single time I'm starting a workout, and I do mean every one of them, the first audio cue that I get (the "start running" voice) automatically lowers the volume of my music on Spotify/AirPods Pro and it never raises it back again. It's not like it's ducking or something like that, it simply lowers it to about 15/20% and keeps it that way until I quit the app. I've been starting the runs on my iPhone since I'm doing most of my workouts on the treadmill. It's also interesting that on every single cue, after the first one, it raises the volume again for about a fraction of a second and lowers it again.

Does anyone have any idea what should I do to fix this? Thanks in advance!

I just ran PR'd my 10k at 50m45s and signed up for Runna after the race. I am doing a 3 week 'race recovery' plan and it's tell me to do all my easy runs between 5:00-6:00 minute /km pace. The thing is, it's even tell me that in three weeks, my first long run back should be at this pace. Is that not kind of insane? Sure a 6 minute pace is reasonable, but I'd say 5:50/ for an easy slow run would be my absolute fastest. But it's literally suggesting I should maybe run my long runs faster than my fastest ever 10k? Was excited for this app, but it's kind of offputting that it could get something so wrong to start.

Has anyone else faced this issue?

My conversational pace says 8:55… for whatever reason I’ve always sung out loud to make sure I’m conversational pace… (in a terrible singer)… but my comfortable, just leave the house pace and run is about 8:00… thoughts? (I take adhd medication that messes with my heart rate zones, so can’t just look at zone 2)

I’m not sure if these even matter… my workouts are hard and I can complete them.

Hi all, hoping someone could help me out. When I start my workout using my Garmin, the watchface doesnt display my current kilometre pace or HR. It just shows distance and time active.

When I start the workout from the Runna app and start a standard 'run' via the Garmin, then it displays pace, HR etc.

The problem I have with this is just in the way it displays on Strava, showing me as running 'with' myself every time.

It's a small issue, but wondered if anyone knew if there was a way to alter what displays on the Garmin when you start the scheduled run on it?

Has anyone else had an issue with the Runna app (at least i think it’s the app) randomly lowering their music volume while running?
This keeps happening to me during runs, even when I disconnect my AirPods and play music straight from my iPhone speaker, so I don’t think it’s a headphone issue.

I use Apple Music and I actually LIKE the Runna coaching/cues because they help me pace myself, but every time I run the music volume keeps dipping super low and sometimes stays low.

I’ve already tried:
turning off Reduce Loud Audio
turning off Sound Check
turning off Attention Aware features
disabling Adaptive Audio / Conversation Awareness
changing Apple Music settings
restarting my phone
force closing Runna
starting music before the workout
testing without headphones
adjusting all the Runna audio cue settings I could find

And it’s still happening 😭

Is this a known Runna/iPhone bug? Anyone found an actual fix without turning coaching completely off?

Also this only happens SOMETIMES. Which is weird.

I’ve recently switched from an Apple Watch to a Forerunner 265s and I’m just getting to grips with all the configurations.

I’d amended the data fields for treadmill workouts to include speed rather than pace, as this is how the treadmill displays it, and thus is therefore fine for easy runs. However, I’ve just completed an interval run (Rolling 400s) and the interface and audio is using pace to prompt me. Now, obviously on my Apple Watch I’d be recording on my phone via the ‘treadmill’ tab, which converts the info to speed. However, I can’t seem to find any way to get Garmin to pull the ‘treadmill’ workout through from Runna so it gives me speed to adjust to.

It’s not a huge deal, but trying to remember what speed 05:15 should be on the treadmill in situ is a bit fiddly!

Anyone any ideas?

I'm having a frustrating time with a return to running plan (it's going far more aggressively than I think it should), so perhaps i'm just looking for things to be annoyed by, but has anyone else noticed that the app is just riddled with typos?

From one of the Steph Davis comments: "You might OF noticed that your run pace varies ..."

Or the "run further plan" instead of the "run farther plan." (I get they're a British app, but they're using American spellings throughout the rest of the text, just not here.)

Doing Chester this year and Runna has built me a 22-week plan. That feels like a long time to stay focused and injury-free, especially as a first-timer.
For context: I’m 26, 82kg, ran a 1:49 half last year. Hoping to go sub-4 for the full.
Two things I’m trying to figure out:
• Is 22 weeks longer than it needs to be? Would a shorter block be smarter?
• Is sub-4 a sensible target off a 1:49 half, or am I being optimistic?
Keen to hear from anyone who’s used Runna for a marathon block or run Chester.