What Are Pace Insights?
Pace Insights are a feature that help us assess your current performance and tailor your training plan to your ability. This personalisation helps to ensure that your training remains effective, sustainable and enjoyable!
How Do Pace Insights Work?
We compare how you’re performing in your sessions with pace targets (Intervals, tempo runs, time trials and some long runs). We'll compare the paces you achieve with the paces set in your plan, and we monitor how consistent you are hitting those targets.
If we detect a clear trend, we’ll suggest a recommendation to bring your training paces in line with your current performance.
You should receive a Pace Status update after any session with pace targets. If you can’t see this, please check the FAQs below for support.
How Do I Access Pace Insights?
You’ll find Pace Insights in the Plan tab of your Runna app. There, you’ll see a status card based on how your recent speed sessions are going:
Pace on Point: You’re perfectly on track with your plan.
Ahead of the Pack: You’re ahead of your plan. Tap 'View update' to see your recommended pace change.
Let’s Review Your Pace: A pace decrease may make training more effective and enjoyable. Tap 'View update' to see your recommended pace change.
Variable Pace Detected: We can’t make a recommendation just yet as your results have been mixed. Focus on hitting your pace targets and staying consistent!
Monitoring Your Pace Data: We don’t have enough data yet, so you'll receive this when you're new to a plan or you've recently updated your paces. Complete your next interval, tempo or time trial session to generate more data!
⚠️ Pace Insights are not available on New to Running, Return to Running, or Path to parkrun plans.
FAQs
Do I have to accept my pace target recommendation?
No, you're always in control. Pace Insights never automatically change your training paces without your input. If you receive a recommendation:
You can choose to apply the change
If you don't accept it, nothing changes — your plan stays exactly the same
You can revert changes later if you change your mind
You can view your recommendation history at any time
While recommendations are based on your recent performance, we can't yet account for factors like weather, terrain, poor sleep, or fuelling. Take a look at your Pace Insights chart and interpret them as you see fit!
Will my plan change if I accept a pace recommendation shift?
Yes, but the only thing that will change is your pace targets! Your plan will remain exactly the same, and Runna will update the pace targets throughout your plan to better align with your current ability.
Remember that easy runs should always feel comfortable and conversational, regardless of any pace changes!
Can I undo or revert a pace insight change I accepted?
Yes, you can revert an accepted pace insight change. Head to Plan tab → Pace Insights → Recommendation history → Revert. You can also do this manually by changing your Current Race Time back to its original value: Plan → Manage Plan → Current Race Times (adjust in 15–30 sec increments).
Does my plan adapt automatically?
The only way your plan adapts is via Pace Insights, which monitors your speed sessions and guides pace adjustments. After each workout that has pace targets (Intervals, tempo runs, time trials and some long runs), you'll receive a Pace Status. If Pace Insights spots a consistent pattern between eligible sessions, it may suggest you speed up or slow down. Accepting a recommendation is what actually updates your plan, nothing changes without your input.
Inside the Plan tab, you’ll find the pace insights area that breaks everything down:
Why you received your latest status
Which workouts contributed to it
Whether you want to accept or reject any recommendations
You’ll also see a chart showing your five most recent speed workouts, with all reps standardised so you can compare different distances. It highlights how steady you’ve been and where you’ve gone above or below your target paces.
If a run isn’t eligible, the app will explain why and tell you what to do next so more of your future sessions count.
I didn't accept my pace recommendation shift - how can I change my pace targets?
No worries! You can either continue with your plan and wait for another pace recommendation after your next speed workout, or adjust your pace targets manually.
To update your paces manually in the Runna app:
Go to the Plan tab
Tap Manage Plan
Scroll down to Estimated Race Time
We recommend adjusting your estimated race time by 20–30 seconds at a time to avoid making large changes to your target paces too quickly.
Why are my pace recommendations inconsistent?
If you think you’re hitting your target paces during your speed workouts, inconsistent recommendations could be due to an unstable GPS signal. Pace Insights rely on your device’s GPS, so poor signal can sometimes lead to conflicting pace recommendations.
To help improve accuracy, please check the following:
Make sure Low Power Mode isn’t enabled on your phone or watch.
Try to avoid running in areas with large buildings or poor signal coverage that could interfere with GPS.
Ensure Runna has all the required location and background permissions:
On iOS: Settings → General → Background App Refresh
On Android: turn off any battery optimisation settings for the Runna app.
Check that you’re not using another GPS-based app at the same time (such as Strava or other fitness tracking apps).
Why has my card been saying 'Monitoring Your Pace Data' for multiple weeks?
There are a few possible reasons for why you may not have received a Pace Insight:
Workouts have been recorded manually:
Make sure you’re recording your workouts directly through the Runna app on your phone, or with the Runna workout on your smartwatch. Unfortunately, 'free runs' and manual uploads cannot be used for pace analysis.Pace targets are turned off:
Go to Profile (top left) → Workout Settings and check that Pace Targets are switched on.You recently updated your estimated race time:
Updating your estimated race time will reset your Pace Status, so you’ll need to complete more speed sessions before receiving an update.Inconsistent or in-complete workout data:
Pace Insights rely on consistent data to provide a true recommendation, so aim to complete your workouts as planned, including the warm-up, cool down and any planned reps. If your warm-up is going to differ from the planned distance, head to your Profile → Workouts and tick Open Warm-Up.
After making any changes to your Runna settings, you'll need to refresh any third-party app and watch connections (e.g Garmin or COROS) via Bluetooth.