Not every phase of training needs to be a full race block. Sometimes your race has just finished, your next goal is still months away, or you’ve got a short gap between events and want to stay fit without overloading yourself.
Choosing the right plan between race blocks can help you recover properly, maintain your fitness, and set up your next training cycle more effectively.
I’ve Just Finished My Race — What Should I Do?
First of all, huge congratulations.
After a race, your body needs time to recover and absorb the training that got you there. What you do next matters just as much as the training beforehand.
In the days after a big effort:
take a few easy days
prioritise sleep, food, and hydration
keep movement gentle at first
avoid jumping straight back into hard training
When you’re ready to return to running, a Post-Race Recovery-style plan or another gentle transition plan can be a great next step if available to you in the app.
I Have Another Race in the Next 3–4 Weeks — What Should I Do?
If you’ve just raced and have another event coming up soon, it’s usually best not to jump straight into another full training build.
A good option here is Run to Maintain.
This kind of plan is ideal for:
keeping your fitness sharp
avoiding unnecessary fatigue
staying consistent between race cycles
The first 1–2 weeks after a race should usually feel like a reverse taper:
easy runs
reduced mileage
gradual return before harder sessions reappear
This helps you recover properly while staying ready for your next event.
My Next Race Is More Than 26 Weeks Away — What Should I Do?
Runna plans are capped at 26 weeks to help avoid mental and physical burnout.
If your goal race is still a long way off, the best approach is usually to build fitness in stages.
For example, if your main goal is a marathon, you might follow a progression like:
5K plan
10K plan
Half Marathon plan
Marathon plan closer to race day
If you’re already an experienced runner, a General Training plan such as Run Further, Run Faster, or a balanced maintenance option may also work well during this base-building phase.
My Plan Start Date Is in the Future — Is That Normal?
Yes — this can happen when your race is further away than the optimal training window for that plan.
Runna is designed to start your race-specific build when it makes the most sense for your goal and your body.
If your plan starts in the future, you have a few good options in the meantime:
follow a shorter-distance plan
use a General Training plan
focus on base building with easy running and strength work
Your original plan will remain available for when you’re ready to return to it.
What If I’m Returning After Injury or a Long Break?
If you’ve had significant time away from running, it’s usually best not to jump straight back into the middle of a progressing plan.
A more gradual return, such as a Return to Running or Post-Injury-style plan if available, is often the safest option.
If you only missed a short period, you may be able to use tools like:
Not Feeling 100%
Plan Realignment
gentler Training Preferences
But if your break has been longer, starting fresh is often the better choice.
What If I Just Want to Maintain Fitness Between Goals?
That’s a great use case for a maintenance or general training plan.
A plan like Run to Maintain can help you:
keep your fitness ticking over
stay consistent
avoid overloading your schedule
keep training enjoyable between race cycles
Depending on your goals, you might also prefer:
a speed-focused block
an endurance-focused block
a more balanced approach
What If I’m Training for Trail, Ultra, or a Non-Standard Goal?
If Runna doesn’t yet offer a fully specific plan for your exact goal, the best workaround is usually to choose the closest equivalent plan and customise it where possible.
For example:
for trail events, a distance-based plan with a hilly elevation profile can work well
for very long-term goals, base-building through general training is often the best place to start
for non-standard events, it’s usually best to focus on the running demands first
FAQs
What is the shortest plan I can do between races?
Some maintenance-style plans can be as short as 3 weeks, which makes them a useful option for short gaps between race blocks.
Should I start a new race plan straight after my event?
Usually not immediately. Most runners benefit from a short recovery period first, then a gentler transition before beginning another full race-specific block.
What if I don’t want a specific race name shown in my plan?
If you’d prefer not to tie your plan to a named race, choose a distance-based or general training option rather than a race-linked plan.
Need more help?
If you’re unsure which plan to choose next, please reach out via the in-app support tab and our team will be happy to help.