This blog marked the start of the implementation phase. It’s still useful to read if you want to understand the how and why behind these upgrades.
It’s also important to clarify how our plans are structured - you’ll also find this in the in-app FAQ. How is your plan built when you select what we call an ‘ultimate goal’ in the app?
In the final 12 weeks before your goal, you follow a specific plan. Here, we focus on the conditioning elements that matter most for your chosen distance. To keep it simple: more volume for a marathon, more speed for a 5k.
This, of course, requires a solid base fitness. Without a foundation, there’s no room for specificity. We build that foundation with a support plan. For those in the know, this is where we focus more on capacity work.
Inbewteen distances? 🧐
What does that mean? Often, it’s trail runs or unique races. Think odd distances like 27 or 34km. These don’t really fit into plans designed for more common distances like the half or full marathon.
They need a different approach, because the usual solutions would either overload or underload you. Apps often struggle here, since there’s no standard pattern to follow. Most of the time, there aren’t custom plans for those odd distances.
To make it concrete: I asked Runna for a 35km plan and a marathon plan for myself. Same settings for training days, reference time, expertise, conditions…
For the 35km, I’d need to train a total of 888.9km over 12 weeks. For the marathon, it’s 806km. That doesn’t automatically mean the plans are bad, but something feels off. So we do things differently.
In reality, we often see people choose these distances as a stepping stone from the half marathon to the full marathon, or to…
Ultras
These plans have also been fully updated to the new structure. Since I can now focus more on physiology, they’ve become a bit less brutal. There’s still enough ‘time on your feet’ and encouragement for ‘back-to-back long runs.’ But they’re a bit more efficient now.
For those who train often enough, you’ll now get real recovery runs instead of disguised extra volume. We’ve also added strides to these plans, because even here, those type 2b muscle fibers need to do their job. You’ll notice more flow and balance.
One side note: ultras are not run at high performance levels. You run much less at your physiological limit (like percentage of VO2max). The limits are more technical, mechanical, and mental. Their rising popularity is leading to more scientific interest, but as we often say: there is no such thing as training science, only training theory.
That means an ultra plan is more of a philosophy, based on typical training theory. It’s more an interpretation, and that interpretation changes with experience. In six months, these plans might look different again.
And finally: these plans aren’t for everyone. You need at least a minimum base fitness to get started.
You’re up to speed again. Want to use the new plans? Then it’s time to set your goal again!
