Recovery isn't just a nice-to-have, it's where the real training gains happen. Runna builds structured recovery into every plan automatically, so it becomes second nature to you and your training. Recovery shows up in many forms across Runna's plans, from deload weeks to tapering and special features.

Whatever plan you're on, Runna schedules regular deload weeks throughout your training. These are lighter weeks designed to give your body a chance to absorb the training you've done before the next block of harder work begins.

The number of deload weeks in your distance or race plan scales with how long your plan is. Longer plans include more recovery weeks to match the greater overall training load.

During a deload week, the distances of your harder sessions (intervals, tempo runs, and hill sessions) are reduced more significantly than your easy runs. This is intentional: hard sessions place considerably more stress on your body than easy sessions, so they need a more significant decrease during recovery weeks. Your long run is also reduced during deload weeks, with the amount of reduction depending on the distance your long run has built to and your ability level.

If you've been running further, or you're a less experienced runner, you'll get a bit more rest as your body is likely to need it most.

These plans follow the same deload scheduling logic as distance plans. If you're running four times a week, your plan drops to three runs during deload weeks. If you're running more frequently, one of your workouts each week is made easier (even outside of deload weeks) to make sure the overall load stays manageable as you build your running fitness.

Deload weeks for these plans work in the same way as distance plans. The same scheduling logic and the same reductions to mileage all apply. Because these plans don't build toward a goal race, there's no taper at the end, which means deload weeks are the primary way your plan gives your body scheduled recovery throughout.

On top of your scheduled deload weeks, Runna includes an additional layer of protection specifically for your long run. If your long run reaches a certain distance threshold for your ability level, your plan will automatically apply a reduction that week regardless of where you are in your training cycle. This is designed to prevent any single long run from increasing too quickly.

Your plan is also designed to avoid scheduling two long runs back-to-back, as this would undermine the recovery your body needs between demanding sessions.

If you're training for a race, your plan includes a taper period in the final weeks before race day. This is a structured reduction in training load designed to help you arrive at the start line feeling fresh and ready to perform.

The length of your taper depends on your race distance and the length of your plan. For half marathon distances and above, or plans of 10 weeks or longer, Runna applies a 3-week taper. For 10km and below on a shorter plan, a 2-week taper applies.

During your taper, hard sessions are reduced or removed, and your long run drops back from its peak. A minimum session length is maintained throughout, so your legs stay active and ready without carrying unnecessary fatigue into race day.

Finishing a race is a huge achievement, but your body needs time to properly recover before returning to structured training. That's why Runna offers dedicated post-race recovery plans designed to bring you back to full training gradually.

After completing a race, Runna recommends starting a post-race plan rather than returning directly to a standard training plan. These plans are built around your body's recovery needs, easing you back through lighter sessions before progressively reintroducing harder work.

Recovery Around B-Races

If you've added a B-race to your plan, Runna automatically builds recovery around it based on how demanding that race is likely to be. The harder the B-race, the more structured the recovery:

In the week before a more demanding B-race, your long run will also be reduced, acting as a mini-taper to help you arrive feeling ready, without compromising your overall training block.

If you've been unwell or just not feeling yourself, Runna's Not Feeling 100% feature pauses your training progression and adjusts your plan for up to 14 days, limiting your workouts to only what's appropriate given how you report you are feeling.

When you're ready to get back to full training, your plan brings you back gradually through up to three stages:

How long each stage lasts depends on how long you were not feeling yourself. You can also choose whether you'd like to return at a fast, balanced, or slow pace, giving you control over how quickly you ramp back up.

If your holiday included a complete break from running, your plan won't jump straight back to full training the following week. Instead, your mileage is capped for your first week back to ease you back in gradually.

If you've had two or more consecutive weeks without a long run, your long run is capped rather than resuming at full distance straight away.

Recovery isn't an afterthought in your training, it's built into the structure of your plan from the start. Whether that's a scheduled deload week, a taper before race day, or a gradual return after time away, Runna aims to make sure your body has what it needs to keep moving forward.

While Runna plans are designed with injury risk mitigation in mind–including structured progression, planned recovery and the ability to adapt when runners struggle or miss sessions–running is a high-impact sport and injury risk can never be eliminated entirely.

That risk is influenced by factors such as sleep, nutrition, stress, prior injuries and training outside a plan. Runna’s role is to provide structure with flexibility – supporting runners to train consistently and sustainably rather than pushing harder at all costs. Always seek medical advice if you feel any pain or discomfort when training.