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TAKE YOUR RUNNING TO THE NEXT LEVEL



Get the support you need as a runner with tailored running plans to achieve your
goals, from training for a faster 5k to completing your first marathon.


First week free. Cancel anytime.





REVIEWS FROM USERS



10,000+ ratings on

Apple App Store

4.9


2,000+ ratings on

Google Play Store

4.7

“Very grateful I stumbled across this game changer! Out of years of different
running programs, this is by far my favourite; it’s been so enjoyable”

Ash

“The plan has given me an achievable goal to work towards which has kept me
motivated and I actually look forward to my running days!”

Cli

"Training program really adapted to my goals that got me motivated to run again
and get ‘back in my groove’."

Eric

"Only into week 2 and loving It already. The structure is great and the app is
so easy to use - also big appreciation for the playlists. V happy to be on a
runbuddy plan for the next few months!"

Jenn

"Great personalized running plan so I can really be intentional with my
training! The Runna team have all been super responsive and helpful making sure
the plan and paces are right for me, and there to answer any questions. Great
value, would highly recommend!"

Stephanie

"Excellent app, so easy to use! The training programs are fantastic. Can’t
recommend enough!"

Matthew







WHY USE RUNNA?

1


PERSONALIZED RUNNING PLANS JUST FOR YOU



Our #1 rated training plans are customized just for you with varied and exciting
workouts

2


SYNCS WITH YOUR FAVORITE DEVICES



Follow all of your workouts on your devices live as you run - we’ll even help
you set the correct pace

3


HOLISTIC SUPPORT



Get holistic support to become a better runner, whether you need tips on your
running form, nutrition advice or exercises for runner’s knee (or other
injuries)

4


STRENGTH TRAINING AND MOBILITY FOR RUNNERS



Complement your running with personalized strength, conditioning and mobility
support that fits alongside your running plan


FIND A TRAINING PLAN THAT'S RIGHT FOR YOU.



YOUR FIRST WEEK IS ON US.


Popular
5k / 10k
Half Marathon
Marathon
Ultra
Triathlon
Other


5K IMPROVEMENT PLAN



8
weeks
•
5
km


Whether you’re aiming for a 5k PB or to impress your friends at your local
parkrun, this plan is for you






10K PLAN



10
weeks
•
10
km


Train for your first 10k with our beginner plans, or go get your new PB as an
experienced runner






HALF MARATHON PLAN



12
weeks
•
21
km


Whether this is your first Half-Marathon or your fifth, this plan will get you
to that finish line faster






MARATHON PLAN



16
weeks
•
42
km


Over 16 weeks, build your fitness and endurance, and arrive at the start line
ready to run your best




NEW TO RUNNING PLAN



8
weeks
•
5
km


Train with Runna to achieve your first 5k, with no previous running experience
required






RETURNING TO RUNNING PLAN



6
weeks
•
5
km


Not ran for a while? The Returning to Running plan will get you back to running
a 5k in just 6 weeks






5K IMPROVEMENT PLAN



8
weeks
•
5
km


Whether you’re aiming for a 5k PB or to impress your friends at your local
parkrun, this plan is for you






10K PLAN



10
weeks
•
10
km


Train for your first 10k with our beginner plans, or go get your new PB as an
experienced runner




HALF MARATHON PLAN



12
weeks
•
21
km


Whether this is your first Half-Marathon or your fifth, this plan will get you
to that finish line faster




FAST-TRACK HALF MARATHON PLAN



8
weeks
•
21
km


This fast-track plan will condition you with faster runs and longer runs for
that race-day PB




HILLY HALF MARATHON PLAN



12
weeks
•
21
km


If your Half-Marathon will be hilly or on the trails, prepare for race day with
a variety of hill, speed and endurance runs.




MARATHON PLAN



16
weeks
•
42
km


Over 16 weeks, build your fitness and endurance, and arrive at the start line
ready to run your best




FAST-TRACK MARATHON PLAN



12
weeks
•
42
km


For experienced runners, this plan will get you race-ready to run a full
Marathon in just 12 weeks




HILLY MARATHON PLAN



16
weeks
•
42
km


If your Marathon will be hilly or on trails, prepare with a variety of hill,
speed and endurance runs




50KM ULTRA PLAN



16
weeks
•
50
km


Prepare the best way for your ultra with this plan developed specifically for
longer distances






100KM ULTRA PLAN



16
weeks
•
100
km


100km in a single day is no easy feat - get all of the help you need with this
endurance-focussed plan






110KM ULTRA PLAN



16
weeks
•
110
km


60km with 50km the next day? Easy! Get ultra ready with longer runs and
back-to-back sessions






MULTI-STAGE ULTRA PLAN



16
weeks
•
220
km


This plan includes back-to-back long runs to help condition your body ahead of a
multi-stage race




SPRINT TRI PLAN



8
weeks
•
5
km


Train for a Sprint triathlon with this running plan aimed at improving your 5k
time






OLYMPIC TRI PLAN



10
weeks
•
10
km


Whether it's your first triathlon or you're an experienced triathlete, prepare
to nail that 10k run






HALF IRON TRI PLAN



12
weeks
•
21
km


If you're training for a Half Iron triathlon, this plan will prepare you for the
Half-Marathon portion






IRON TRI PLAN



16
weeks
•
42
km


An Iron distance triathlon is a huge feat! Prepare best for the Marathon at the
end




GET FIT PLAN



8
weeks


Look forward to a fitter and faster you. Enjoy running with healthy habits with
a variety of workouts






RUNNING MAINTENANCE PLAN



12
weeks


Between races and want to keep your hard-earned fitness? Get some fun sessions
and new PBs






POST-RACE RECOVERY PLAN



3
weeks


Still on that new-PB high? We’ll help you actively recover to get you back into
peak condition






POST-INJURY PLAN



6
weeks


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 Started



JOIN THOUSANDS OF PEOPLE ALREADY TRAINING WITH RUNNA, YOUR #1 RUNNING COACH APP.

Start your plan today for just €19.99 per month / €119.99 per year.


First week free. Cancel anytime.



AS FEATURED IN





BECOME A RUNNA

1


JOIN THE COMMUNITY



Stay motivated and accountable by joining a private community of thousands of
runners all over the world

2


GET DISCOUNTS & OFFERS



We’ve partnered with leading nutrition, apparel, events and supplement providers
to offer exclusive discounts for runners

3


JOIN EVENTS & COMPETITIONS



Sign up for our in-person running events that include trail runs, time-trials
and social run club meet-ups

4


SUPPORT FROM OUR COACHING TEAM



Our friendly running coaches and customer support team are always on hand if you
have any questions - just message us in-app




MEET YOUR TEAM OF WORLD-CLASS RUNNING COACHES




BEN PARKER

HEAD COACH

Ben has spent 6+ years as a professional running coach, helping everyone from
beginner runners to elite athletes. Ben is also a certified England Athletics
Coach, IRONMAN Coach, Personal Trainer and Pilates Instructor as well as being
one of the founders of Runna.

In his spare time, Ben is a keen athlete himself and competes within his age
group at IRONMAN events with multiple finishes. He also enjoys ultramarathons
whilst holding a Marathon PB of 2:34. Ben also recently qualified for the
IRONMAN 70.3 World Championships.





BEN PARKER

Head Coach

Read more


STEPH DAVIS

BRITISH OLYMPIAN, COACH

Steph was Team GB's fastest marathon runner at the Tokyo 2020 Olympic games, so
she knows a thing or two about running! Steph's first marathon was the 2018
Berlin Marathon and since then, she's gone on to run a time of 2:27:16 from when
she won the 2021 UK Olympic Marathon Trials.

Steph is a sponsored Adidas athlete and balances her training alongside her
coaching. She loves coaching athletes of all abilities from 5k to ultra
marathons.





STEPH DAVIS

Coach, British Olympian

Read more


AIDAN O'FLAHERTY

PHYSIOTHERAPIST EXPERT

Aidan is a senior MSK Physiotherapist with 6+ years experience and a speciality
in treating lower limb injuries in runners and triathletes. He is passionate
about helping runners progress through their journey pain-free and reducing the
risk of injury.

Aidan completed a higher certificate in Sports and Exercise Physiology in Carlow
IT back in 2013 and graduated with a BSc (Hons) degree at The University of
Brighton in 2015. He is also studying a part time MSc in Sports and Exercise
medicine.





AIDAN O’FLAHERTY

Running Physio

Read more
Lead coach
coach


BEN PARKER

Head Coach

Read more


Ben Parker

Head Coach


Ben has spent 6+ years as a professional running coach, helping everyone from
beginner runners to elite athletes. Ben is also a certified England Athletics
Coach, IRONMAN Coach, Personal Trainer and Pilates Instructor - and one of the
founders of Runna.

In his spare time, Ben is a keen athlete himself and competes within his age
group at IRONMAN events with multiple finishes. He also enjoys running
ultramarathons whilst holding a Marathon PB of 2:34. Ben also recently competed
at the IRONMAN 70.3 World Championships.





Ben has spent 6+ years as a professional running coach, helping everyone from
beginner runners to elite athletes. Ben is also a certified England Athletics
Coach, IRONMAN Coach, Personal Trainer and Pilates Instructor - and one of the
founders of Runna.

In his spare time, Ben is a keen athlete himself and competes within his age
group at IRONMAN events with multiple finishes. He also enjoys running
ultramarathons whilst holding a Marathon PB of 2:34. Ben also recently competed
at the IRONMAN 70.3 World Championships.

Lead coach
coach


BETH POTTER

British Olympian, Coach

Read more


Beth Potter

British Olympian, Coach


Beth competed at the Rio 2016 Olympics in the 10,000m before relocating to Leeds
to pursue a career in Triathlon. Beth went on to win Gold at the European
Championships and Bronze in the Commonwealth Games in Birmingham 2022. More
recently she set an unofficial road 5km World Record and has multiple World
Triathlon Championship Series Medals. She is aiming to compete in the Paris
Olympic Games 2024.

Beth is also a fully qualified Physics Teacher and taught in London for 3 years
before going full time with sport. She has a degree in Physics from Loughborough
University. As well as sport Beth enjoys cooking and long walks with her very
energetic cocker spaniel Charlie.





Beth competed at the Rio 2016 Olympics in the 10,000m before relocating to Leeds
to pursue a career in Triathlon. Beth went on to win Gold at the European
Championships and Bronze in the Commonwealth Games in Birmingham 2022. More
recently she set an unofficial road 5km World Record and has multiple World
Triathlon Championship Series Medals. She is aiming to compete in the Paris
Olympic Games 2024.

Beth is also a fully qualified Physics Teacher and taught in London for 3 years
before going full time with sport. She has a degree in Physics from Loughborough
University. As well as sport Beth enjoys cooking and long walks with her very
energetic cocker spaniel Charlie.

Lead coach
coach


GENEVIEVE GREGSON

Australian Olympian

Read more


Genevieve Gregson

Australian Olympian


Genevieve Gregson is a 3x Olympic finalist, 2x World Championship finalist, the
Australian record holder in the 3,000m steeplechase, and the 3rd fastest
Australian woman all-time in the marathon.

Genevieve's introduction to elite running began at the University of Florida
before qualifying for the London 2012 Olympic Games. In Florida, Genevieve
learnt a lot about diet, and strength and conditioning, which held her in good
stead once she turned professional and returned to Australia to join the
Melbourne Track Club under the guidance of Nic Bideau. In 2022, Genevieve became
a mother and went on to the Valencia Marathon and ran 2:23:08, the 3rd fastest
time in history by an Australian woman. This run qualified Genevieve for the
Paris 2024 Olympic Games which will be her 4th Olympics.





Genevieve Gregson is a 3x Olympic finalist, 2x World Championship finalist, the
Australian record holder in the 3,000m steeplechase, and the 3rd fastest
Australian woman all-time in the marathon.

Genevieve's introduction to elite running began at the University of Florida
before qualifying for the London 2012 Olympic Games. In Florida, Genevieve
learnt a lot about diet, and strength and conditioning, which held her in good
stead once she turned professional and returned to Australia to join the
Melbourne Track Club under the guidance of Nic Bideau. In 2022, Genevieve became
a mother and went on to the Valencia Marathon and ran 2:23:08, the 3rd fastest
time in history by an Australian woman. This run qualified Genevieve for the
Paris 2024 Olympic Games which will be her 4th Olympics.

Lead coach
coach


STEPH DAVIS

British Olympian, Coach

Read more


Steph Davis

British Olympian, Coach


Steph was Team GB's fastest marathon runner at the Tokyo 2020 Olympic games, so
she knows a thing or two about running! Steph's first marathon was the 2018
Berlin Marathon and since then, she's gone on to run a time of 2:27:16 from when
she won the 2021 UK Olympic Marathon Trials.

Steph is a sponsored Adidas athlete and balances her training alongside her
coaching. She loves coaching athletes of all abilities from 5k to ultra
marathons.





Steph was Team GB's fastest marathon runner at the Tokyo 2020 Olympic games, so
she knows a thing or two about running! Steph's first marathon was the 2018
Berlin Marathon and since then, she's gone on to run a time of 2:27:16 from when
she won the 2021 UK Olympic Marathon Trials.

Steph is a sponsored Adidas athlete and balances her training alongside her
coaching. She loves coaching athletes of all abilities from 5k to ultra
marathons.

Lead coach
coach


AIDAN O'FLAHERTY

Physiotherapist Expert

Read more


Aidan O'Flaherty

Physiotherapist Expert


Aidan is a senior MSK Physiotherapist with 6+ years experience and a speciality
in treating lower limb injuries in runners and triathletes. He is passionate
about helping runners progress through their journey pain-free and reducing the
risk of injury.

Aidan completed a higher certificate in Sports and Exercise Physiology in Carlow
IT back in 2013 and graduated with a BSc (Hons) degree at The University of
Brighton in 2015. He is also studying a part time MSc in Sports and Exercise
medicine.





Aidan is a senior MSK Physiotherapist with 6+ years experience and a speciality
in treating lower limb injuries in runners and triathletes. He is passionate
about helping runners progress through their journey pain-free and reducing the
risk of injury.

Aidan completed a higher certificate in Sports and Exercise Physiology in Carlow
IT back in 2013 and graduated with a BSc (Hons) degree at The University of
Brighton in 2015. He is also studying a part time MSc in Sports and Exercise
medicine.

Lead coach
coach


AILISH TOOMEY

Senior MSK Physiotherapist

Read more


Ailish Toomey

Senior MSK Physiotherapist


Ailish is a senior MSK physiotherapist, and mother of two (with another on the
way!), she has over 15 years experience and a special interest in all things
running related. Having been through the experience twice now, she understands
both the struggle and joy of getting back to running after childbirth. Ailish is
here to help guide you through that journey too.

Ailish completed her BSc (Hons) Physiotherapy at University College Dublin in
2006. She has since worked in Ireland and Australia and has been based back in
the UK since 2012. Running has always been a big part of Ailish’s life and she
knew it was important to not let that go after having kids.





Ailish is a senior MSK physiotherapist, and mother of two (with another on the
way!), she has over 15 years experience and a special interest in all things
running related. Having been through the experience twice now, she understands
both the struggle and joy of getting back to running after childbirth. Ailish is
here to help guide you through that journey too.

Ailish completed her BSc (Hons) Physiotherapy at University College Dublin in
2006. She has since worked in Ireland and Australia and has been based back in
the UK since 2012. Running has always been a big part of Ailish’s life and she
knew it was important to not let that go after having kids.

Lead coach
coach


ANYA CULLING

Coach

Read more


Anya Culling

Coach


Anya is a Lululemon sponsored athlete and has represented England over the
marathon distance. Her sharp rise to running success during the covid lockdown
saw her go from a marathon time of 4hrs 34 mins in 2019, to a current PB of 2hrs
34 mins knocking off 2hrs.

Anya is a qualified LiRF running coach, passionate about showing anything is
possible and it’s never too late to start! She is a lover of all sports
particularly hockey and cricket which she has also competed in at a county
level.





Anya is a Lululemon sponsored athlete and has represented England over the
marathon distance. Her sharp rise to running success during the covid lockdown
saw her go from a marathon time of 4hrs 34 mins in 2019, to a current PB of 2hrs
34 mins knocking off 2hrs.

Anya is a qualified LiRF running coach, passionate about showing anything is
possible and it’s never too late to start! She is a lover of all sports
particularly hockey and cricket which she has also competed in at a county
level.

Lead coach
coach


EMILY YOUNG

Pilates Coach

Read more


Emily Young

Pilates Coach


Emily is a Pilates instructor of 6+ years after suffering from a back injury
when training for IRONMAN triathlon and ultra-running events. Having realized
how effective Pilates is to maintain a strong, mobile and robust body to help
within other areas of sport and life, she now continues to coach and deliver
workouts to her audience and members of her Pilates + Strength app, Cadence and
Cake.

In her spare time, Emily is still a keen amateur endurance athlete, Qualified
Personal Trainer and Triathlon Coach.





Emily is a Pilates instructor of 6+ years after suffering from a back injury
when training for IRONMAN triathlon and ultra-running events. Having realized
how effective Pilates is to maintain a strong, mobile and robust body to help
within other areas of sport and life, she now continues to coach and deliver
workouts to her audience and members of her Pilates + Strength app, Cadence and
Cake.

In her spare time, Emily is still a keen amateur endurance athlete, Qualified
Personal Trainer and Triathlon Coach.

Lead coach
coach


TORZI ROBINSON

Mobility Coach

Read more


Torzi Robinson

Mobility Coach


Torzi has been a qualified yoga instructor for 4 years, teaching a range of
levels from beginner to advanced, both in person and online. She specializes in
vinyasa, hatha, and yin yoga, and is able to share her particular interest in
functional movement and injury prevention through her Yoga for Runners classes.
As a keen athlete herself, Torzi struggled with many physical injuries when
growing up, and has found yoga to be an amazing tool for managing pain and
building resilience. She hopes to share this tool with you in each of her
30-minute classes!

Alongside teaching yoga, Torzi is currently teaching at a secondary school in
North West London. Torzi has returned to running at a more competitive level,
and in her spare time enjoys training for races in her favorite distances of 5
and 10km using the Runna app! Her biggest running goal is to see if she can one
day beat her current PB of 18.05 in the 5km.





Torzi has been a qualified yoga instructor for 4 years, teaching a range of
levels from beginner to advanced, both in person and online. She specializes in
vinyasa, hatha, and yin yoga, and is able to share her particular interest in
functional movement and injury prevention through her Yoga for Runners classes.
As a keen athlete herself, Torzi struggled with many physical injuries when
growing up, and has found yoga to be an amazing tool for managing pain and
building resilience. She hopes to share this tool with you in each of her
30-minute classes!

Alongside teaching yoga, Torzi is currently teaching at a secondary school in
North West London. Torzi has returned to running at a more competitive level,
and in her spare time enjoys training for races in her favorite distances of 5
and 10km using the Runna app! Her biggest running goal is to see if she can one
day beat her current PB of 18.05 in the 5km.




OUR PARTNERS





FAQ: ALL YOU WANT TO KNOW ABOUT RUNNING WITH RUNNA


HOW MUCH DOES RUNNA COST?


Arrow down

You can get Runna for €19.99 per month / €119.99 per year. Your first week is on
us.


CAN I GIVE RUNNA AS A GIFT?


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Yes, you can purchase a subscription for Runna for 3, 6, or 12 months as a gift
from our store.


I’M A COMPLETE BEGINNER. IS RUNNA FOR ME?


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Yes! Runna will support you in your running journey regardless of your
experience and fitness level. 

If you’ve never run before, check out our New To Running plans. 

If you can run 5 kilometers in under 60 minutes, you can try one of our 5k
training plans to improve your performance.


I’VE DONE PLENTY OF RACES AND HAVE YEARS OF RUNNING EXPERIENCE. IS RUNNA FOR ME?


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Absolutely. We’ve built Runna to support athletes of all levels, including
experienced runners like you! 

With one of our Elite and Elite Plus training plans (available for races of any
distance, from 5ks to multi-stage ultramarathons), you’ll be able to improve
your running performance to unlock your full running potential and set many new
PBs. 


CAN I TRAIN FOR AN ULTRAMARATHON WITH RUNNA?


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Yes! You can use one of our Ultramarathon plans to prepare for your next ultra
running event of any distance, from 50k to 250k+. 


I’M RECOVERING FROM AN INJURY. CAN I STILL TRAIN WITH RUNNA?


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Before you get back to running, you need to make sure you’ve fully recovered; to
get an accurate assessment of your injury, consult with a physical therapist –
they’ll guide you through the recovery process. You can also do a few tests to
check how your body reacts to running.

Once you’re ready to start training again, you can use one of our post-injury
training plans to return to running safely without risking another injury.


DO YOU HAVE ANY STRENGTH TRAINING PLANS FOR RUNNERS?

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We’re glad you’re asking! Strength training is one of the best ways to improve
your running performance. 

With Runna, you can build a fully personalized strength training plan that fits
seamlessly into your running program. You can tailor it to your strength level,
equipment, and schedule to make the most of your training.

Even if you have no equipment, we’ve got you covered! We have a wide selection
of bodyweight strength workouts for runners.


CAN I LOSE WEIGHT WITH RUNNA?


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While Runna isn’t designed as a weight loss app, you can definitely use running
to lose weight, in combination with a healthy diet and a caloric deficit. 

For this, consistency is key, so building a solid running routine with the help
of a running app like ours is a great way to get closer to your goal.


CAN I SYNC RUNNA WITH MY SMARTWATCH?


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Yes, Runna syncs with Garmin, COROS, Fitbit, Suunto, and Apple Watch. More
devices are coming soon!


CAN I SYNC RUNNA WITH STRAVA?


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Yes, Runna syncs seamlessly with Strava, so you can upload all your workouts to
your Strava account. Find out how.


HOW CAN I PICK THE RIGHT TRAINING PLAN FOR ME?


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Runna is a super versatile running app that has a plan for every runner and goal
out there. So, you’ve got plenty of choice, based on your running experience,
fitness level, goals, and availability. 

If you’ve already signed up for a race, you can simply pick one of our plans for
the race’s distance and start training. 

If you have little to no experience with running, you can try out one of our New
To Running, 5k, or 10k plans, depending on your fitness level and objectives.

If you’re an experienced athlete, simply pick the plan that best suits your
goals and the distance of your next race.


CAN I TALK WITH SOMEONE IF I HAVE QUESTIONS ABOUT MY PLAN?


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Yes, our team is always happy to help you make the most of your training plan. 

Simply click on “Support -> Customer support” in the app and send us a message
if you have any questions about your running plan. 

And while you’re there, in our Support section, you’ll find plenty of running
tips and advice on how to improve your running form, skills, and technique, what
to eat, how to manage injuries, and even our selection of the best running books
and podcasts.


WHERE CAN I READ USER REVIEWS OF RUNNA?

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You can find plenty of Runna app reviews on Google Play, the Apple App Store,
and Trustpilot. As you’ll see, Runna’s reviews are all in the 4.6-4.8/5 range.
Listening to what our customers are saying and continuously working to improve
our app are top priorities for us.

You can also check out Tom’s Guide Runna app review for a more detailed
evaluation of our running app.






SUPPORT ON YOUR RUNNING JOURNEY




14 TOP TIPS FOR RUNNING IN THE RAIN


TOP 8 WATERPROOF RUNNING SHOES TO TACKLE ANY WEATHER


RUNNA SECURES NEW £5 MILLION FUNDING ROUND


THE RUNNA TEAM'S FAVORITE RUNNING SHOES


9 TIPS TO IMPROVE YOUR POST-MARATHON RECOVERY


BEST RACE ALTERNATIVES TO THE LONDON MARATHON


7 COMMON RUNNING MISTAKES AND HOW TO AVOID THEM


HOW TO GET BACK INTO RUNNING AFTER A LONG BREAK

Read all articles


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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.


First week free. Cancel anytime.



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4.9

2,000+ ratings on

Google Play Store

4.7


FIND OUT MORE


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CONTACT US


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