Runna’s Training Plan Felt Too Aggressive. Here’s How I Adjusted It—and Ran My Fastest Half Marathon

When I spotted an 800-meter repeat workout and progression run scheduled for the first week of my Runna training plan, I immediately tried to figure out a way to get out of it. I wanted to get faster, but gradually, and seeing those two sessions on my plan sent off alarm bells inside my head.I signed up for Runna—a personalized training app—with a long list of to-dos. Nailing down a solid routine with a mix of speedwork, strength training, and mobility was top priority.As a newly RRCA-certified run coach, I had an idea of how my next training plan would look: A steady progression of mileage and intensity—one that kicks off with easy runs in the first week, followed by short intervals or strides the next, and then getting into more structured workouts. The Runna plan didn’t mimic anything I was currently doing at the time, so I was skeptical it was aligned with my fitness level.But I didn’t want to give up on following a plan in the app, so I went through the setup process several more times, until I finally got a program I felt comfortable with following.Finding the right training plan that aligns with your fitness level and goals isn’t always easy. If you’re a runner who’s looking for a more tailored approach, apps like Runna can fill the gap, especially if training with a coach is out of your reach. The key, though? Knowing how to navigate the app for smarter training, so you avoid taking on too much too soon, while also building consistency and progress that allows you to perform your best on race day.I successfully used Runna to train for the Copenhagen Half Marathon, cutting more than 10 minutes off my finish time. Here’s exactly what I did to make the plan work for me and my fitness level.Answer the Questionnaire HonestlyBefore you start training with Runna, you’re asked a series of questions about your current fitness and mileage, injury history, and race history. This helps the app generate the best training plan for you based on your answers.It’s important you respond to these questions honestly, and not based on what you think you can do, says Stephanie Kessell, elite marathoner and head coach at Runna. You can always tweak your training plan, dialing things up or down based on how your training is going afterward.I told the app I would like to run three days a week, and I used my second half marathon time of 2:48:54 to estimate my finish time. (I completed that race about a month before I started training with Runna.)Based on that information and a few other answers, the app outlined my 14-week training plan and predicted I could finish my next race anywhere between 2:25 and 2:35. But I took the questionnaire several more times, each time filling in slightly different answers, hoping I could push off the speedwork.But because I wanted to get faster, I wasn’t able to avoid the initial speed workout. However, I adjusted the training volume of my plan from “progressive” to “steady” and the difficulty level from “balanced” to “comfortable,” which dropped my speed workouts from once a week to once every two weeks. This brought my predicted race time to between 2:30 and 2:40, and I was ready to work toward that target.Make Time for a WarmupMaking time for a warmup helps me better settle into a running pace, so I always try to do one (even when I’m not training with an app). When you skip the warmup, you’re forcing your muscles to go from not working at all to working really hard, and that increases your risk for injury, Kessell says. Doing a targeted full-body warmup can help you transition better.If you don’t know where to start, Kessell recommends doing dynamic stretches and walking or light jogging.Runna actually suggests warmups, which I always follow, that include moves to target tight areas, like the calves (via a standing calf stretch in which you step one foot back and drive heel to the floor) and hips (with a move like open gates, which requires driving one knee up to hip height, then out to the side and back down).When I do a shorter warmup or if I skip one entirely, it usually takes a couple of miles for me to get comfortable with moving. But after a 10-minute warmup, I find my pace more easily.You might find you need more time or to focus on different areas of your body to better prepare. Regardless, making the time to warm up can help you ease into a workout and feel better as you run it—especially if you have speed on the schedule.Adjust Your Pace Based on Feel—Not Just What the App SaysTracking your runs with rate of perceived exertion (RPE)—on a scale of one to 10 with 10 being an all-out effort—helps you tap into how your body is responding to different paces. This also lets you consider other factors that influence pace, such as sleep, nutrition, and weather. The rain, wind, heat, and humidity can make running feel harder, so you might want to go slower when in these conditions, for example.If you opt for it, Runna even tweaks your pace targets based on heat and time of day. But it’s still important to pay attention to how you feel, especially midrun.Paying attention to how you feel in between sessions is also important, considering fatigue and soreness can affect your performance. Feeling sore after a hard workout is normal; that’s your body adapting to the work, but if you make huge jumps in mileage or increase intensity too quickly, that can lead to aches and pains, which signal you need a break from running and to see a medical professional, Kessell says.If you’re feeling fatigued with tired legs, week after week, that can also mean a plan isn’t working for you, she adds. In this case, you may need to adjust intensity or mileage or how many days a week you run.On the flip side, when you’re recovering well (showing up to each of your runs feeling strong and ready to go) and are consistently ahead of your pace targets a couple of weeks in a row, it’s time to consider progressing your plan.Runna will automatically recommend training adjustments when you’re under or over your pace targets for more than three consecutive runs, but it’s up to you to accept or reject the change. Keep these signs in mind—about how you’re feeling, not just the speed you’re running—to determine if a tweak to the plan is right for you.Create a Strategy for Run/walkRunna doesn’t have an advanced training program for those who use the run/walk method as a race-day strategy, but that doesn’t mean you can’t train with it. In the past, I’ve experimented with different run/walk intervals to figure out the ratio that works for me. For example, I prefer to run for three minutes and walk for one on my easy days, but on hard days, I run for 90 seconds and walk for 30. I used these ratios to get through all of my training sessions with Runna.HOW TO FIND YOUR RUN/WALK INTERVALSI also downloaded the Simple Interval Timer app to time my run and walk intervals. This helped me better track my walk breaks, so I didn’t miss them. (Runna doesn’t have a built-in timer for you to use.)When training with Runna, you have the option to monitor your workout targets based on time or feel. I went with a time-based approach, so the app told me whenever I needed to slow down or speed up to keep me on pace.If you have a time goal, Kessell recommends toggling between both options, so you learn exactly what your target pace feels like. (To do this, select “manage plan” in the Runna app, then change the units of measure.)Follow the Postrace Recovery PlanEvery runner should take some time off after a race, whether it’s a few days or a few weeks. Runna makes this easier by offering postrace training plans to help you make a smoother transition and avoid ramping back up too quickly.The postrace recovery plan I followed allowed me to start running again without the pressure of a goal. Almost all of the runs I did were 30 minutes or less, and that was just enough to keep me motivated. Running didn’t feel like a chore; it felt like maintenance—exactly what I needed after a big race.Monique LeBrun is a health and fitness editor who is based in Easton, Pennsylvania. She covers a wide range of health and wellness topics, with a primary focus on running performance and nutrition. Monique is passionate about creating content that empowers runners to become the best versions of themselves. As an avid runner and parent, she loves spending time outdoors with her daughter, who often accompanies her on weekend runs as her personal mini run coach.