If your Runna plan is feeling too hard, too easy, or just not right for where you are, you can adjust it. The key is plan length. On New To Running, Path to parkrun, and Return To Running plans, the length of your plan controls how intense the training build feels week to week.
This guide explains how plan length affects difficulty, how to change it in the app, and the limits set by your coaches to keep your training safe.
How Does Plan Length Affect Difficulty?
The length of your plan controls how compressed or gradual your training build is.
Shorter plans have a more compressed build. Each week ramps up faster, which makes the progression harder.
Longer plans have a more gradual build. The increases in volume and intensity are spread out, giving your body more time to adapt.
If your plan feels too intense, extending your end date gives your body more recovery between increases in load. If it feels too easy, shortening the plan compresses the build and adds challenge.
Plan length | Build intensity |
Shorter | More compressed build, harder week-to-week progression |
Longer | More gradual build, gentler week-to-week progression |
How Do I Change My Plan Length in the Runna App?
Go to your plan in the app
Tap Manage Plan
Under the Plan Overview section, tap to edit your end date or plan length
Save your changes. Your plan will regenerate to reflect the new length.
What Are the Plan Length Limits?
Plan lengths aren't unlimited. Your coaches have set minimum lengths based on what they believe is safe for your starting point.
The maximum for New To Running, Path to parkrun, and Return To Running plans is 16 weeks, which gives the most gradual build available.
Minimums vary by plan type and starting fitness, which is what the next sections cover.
New To Running and Path to parkrun
The minimum plan length depends on your starting fitness level, which you selected when you set up your plan:
Starting activity level | Minimum plan length |
Starting my fitness journey | Longer minimum (gentlest starting point) |
Low-impact activity | Moderate minimum |
Low-cardio activity | Moderate minimum |
Cardio exercise | Shorter minimum available |
The absolute minimum for a New To Running plan is 6 weeks.
If you want a shorter plan than your current settings allow, the most effective solution is to create a new plan and select the highest activity level (cardio exercise, done frequently) during setup.
This gives you access to the shortest available plan lengths.
Return To Running
The minimum plan length depends on how long it has been since you last ran:
Time since last run | Minimum plan length |
Less than 3 months | Shorter minimum available |
3 to 6 months | Longer minimum, based on coaching guidelines |
6 months or more | Longest minimum, based on coaching guidelines |
These minimums exist because your coaches have determined the safest rebuild timeline based on your break length. The absolute minimum for a Return To Running plan is 4 weeks, available to users who have been away from running for less than 3 months.
If you've already set up your plan and find you can't shorten it as much as you'd like, creating a new plan with your most recent break duration selected will give you access to the shortest available settings.
What If My Plan Still Doesn't Feel Right?
If you've adjusted the length and your plan still doesn't feel right, that might be a sign something else needs tweaking. Reach out to us through the app and we'll help you find the right setup.
The Takeaway
Plan length is the single most powerful lever for adjusting your training plan's difficulty. Make it longer for a gentler build, shorter for a tougher one, and use the minimums and maximums set by your coaches as guardrails.
Your plan should challenge you without you burning out. If it isn't doing that, hop into Manage Plan make changes that work for you.