What is a Training Focus?
To help optimise your training adaptations, Runna offers three different Training Focus options that shape how your workouts are structured. Depending on your goals, you can choose to focus on building endurance, improving speed, or taking a more balanced approach.
You'll be able to choose a Training Focus for any of our General Training Plans, or when creating an Instant Workout.
Speed Focus
A speed-focused approach helps you run faster with less effort by improving your neuromuscular efficiency and raising your lactate threshold. Your lactate threshold is the point where lactate starts to build up in your muscles faster than your body can clear it. By training around this intensity, your body becomes better at processing lactate, which means you can sustain harder efforts for longer without fatiguing as quickly.
Over time, speed-focused training will also help you to hold faster paces with less effort!
What will my training include?
Interval sessions: Short, structured bursts of faster running (for example, 6 × 400m at 5K pace with recovery breaks) to build speed and improve running economy.
Hill repeats: Short uphill efforts that develop strength, power, and quicker leg turnover.
VO₂ max workouts: Sessions that involve running at a high, sustainable intensity with equal recovery, helping to improve your maximum aerobic capacity.
Reduced long-run emphasis: Long runs will still be included each week to maintain your aerobic base, but they may be shorter compared to an endurance-focused plan.
Recovery built in: Easy runs and rest days are scheduled throughout the week to support adaptation and reduce injury risk.
Why Choose Speed Focus?
Speed focus is a great option if you want to sharpen your legs between training blocks, improve your ability to hold faster paces, or prepare for an upcoming race where speed is key!
Endurance Focus
If you enjoy steady miles and want to strengthen your aerobic base, endurance focus is for you. It’s ideal for increasing mileage, improving steady pacing, and building overall cardiovascular fitness.
What will my training include?
Long runs: Long runs typically make up around 25–35% of your weekly mileage, done at an easy to moderate pace that feels comfortably challenging.
Threshold / tempo workouts: Sustained periods at a “comfortably hard” effort, with recovery built in, to help improve your lactate threshold.
Recovery: A large portion of your running will be at a relaxed, conversational pace to support recovery and help your body adapt to the training load.
Why Choose Endurance Focus?
Choose endurance focus if you’re between races, building your base or aiming to improve your ability to run longer distances consistently. It’s a great way to strengthen your aerobic engine for whatever goal comes next!
Balanced Focus
Balanced focus combines speed and endurance workouts to build your aerobic base while also improving your ability to hold faster paces. It’s ideal if you want to maintain (or build) overall fitness without specialising too heavily in one area.
What will my training include?
Tempo runs: Steady efforts at a “comfortably hard” pace to improve sustained speed and stamina.
Short intervals: Quicker bursts to maintain leg turnover and running efficiency.
Moderate long runs: Run at a conversational pace to build endurance without overloading your week.
Why Choose Balanced Focus?
Choose a balanced focus if you want to maintain both speed and stamina until your next race plan or distance goal. It’s a great option for staying ready for anything from a 5K to a marathon!
Need more support?
Please reach out to our team via the in-app support channel if you have any further questions!