Your Estimated Race Time is one of the key factors Runna uses to tailor your training plan. It helps determine your pace targets, ensuring your workouts challenge you while keeping training safe and progressive.
If you haven’t raced recently or want to update your estimated time, you can tweak it at any point in your plan. However, Runna does not train you to a specific goal time -our approach is based on steady improvement rather than setting rigid targets. This ensures sustainable progress and reduces the risk of injury.
In this guide, we’ll walk you through how to adjust your estimated race time and pace targets, what to do if your paces feel too easy or too hard, and how to make changes that align with your current ability.
What Is Your Estimated Race Time?
Your estimated current race time is what Runna uses to set your pace targets throughout your training plan. It reflects what you're currently capable of running for a 5K, 10K, or half marathon - not your goal race time. This ensures your training is progressive, safe, and tailored to your fitness level.
As you follow your plan and improve, your pace targets adjust automatically. If you achieve a new personal best (PB) or feel your current pace targets are too easy or too hard, you can manually update your estimated race time.
How to Update Your Estimated Race Time and Pace Targets
To adjust your Estimated Race time and change your pace targets, follow these steps:
Open the Runna app
Go to Plan > Manage Plan
Scroll to Current Race Times
Enter your updated estimated race time
A few things to keep in mind:
We recommend making small adjustments (e.g., 15-30 seconds) to help you progress safely without drastic jumps in intensity. Adding time makes paces easier; reducing time makes paces harder.
This recalibrates pace targets across your plan.
It is not possible to adjust your Estimated Race Time on New to Running, Return to Running, and Path to parkrun plans. These plans are designed to be effort-based, so they do not include pace targets.
Can I Train for a Specific Goal Time?
Runna does not currently offer the option to "train toward a goal time" and you can't manually enter a goal time in the app. Instead, we focus on steady, structured progress based on your inputs (distance, current race time, running ability, weekly mileage, long run distance). This approach prevents overtraining and reduces injury risk. Many runners in our community find they exceed their expectations by following this method.
If you want to work toward a specific goal, the best way is to gradually adjust your estimated race time. Keep in mind that this will change your pace targets, potentially making them more challenging, so only reduce your estimated current race time if you can consistently hit your current pace targets.
You can view your Estimated Race Time anytime under Plan > Estimated Race Times.
FAQs
Why can't I find the estimated current race time or pace targets in the app?
You won’t see an estimated current race time or pace targets in the app if you’re on a New to Running, Return to Running and Path to parkrun plan. That’s because these plans don’t allow the starting pace to be adjusted, which is what we use to calculate an estimated race time.
How do I work out my estimated race time if I haven't raced recently?
If you haven’t raced in a while, you can estimate your current ability by:
Running a timed effort for your chosen distance (5K, 10K, or half marathon)
Looking at your recent training paces and choosing a reasonable estimate
Using a 10K time as a general benchmark, as it tends to be the most balanced reflection of endurance and speed
If you’re unsure, start conservatively and adjust based on how your training feels.
What if I can’t run 5K without stopping?
If you’re new to running or returning after a break, the best way to build up to 5K is with our New to Running or Return to Running plans.
If you're just starting, choose "Run a first 5K" as your plan goal.
If you've already built a plan but need to adjust, go to Manage Plan > Start a New Plan, and select "Run a first 5K".
These plans will gradually increase your endurance while keeping training manageable.
What if my pace targets feel too easy or too hard?
If you feel your paces aren’t quite right, you can adjust them by tweaking your current race time: Plan > Manage Plan > Current Race Times. Try this approach:
If your paces feel too easy, reduce your estimated race time by 15-30 seconds.
If your paces feel too hard, increase your estimated race time by 15-30 seconds.
For example, if Runna set you a 5:00/km (8:00/mi) target, but you're comfortably hitting 4:50/km, adjust your estimated current race time to be 30 seconds faster.
Don't forget that we'll be monitoring your performance during your speed workouts (tempos and interval runs) with our pace analysis feature, so keep an eye out for recommendations too!
How do my 5K, 10K, and half marathon times interact?
Runna only requires one estimated race time, and it applies that fitness level across all distances. If you update your 5K time, for example, your 10K and half marathon estimates will adjust accordingly.
If you're unsure which time to enter:
Use your 10K time for general fitness balance.
Choose a slightly conservative estimate if your PB is outdated.
Why can't I see my target and actual race time separately?
Runna calculates personal records based on total elapsed time, including rest breaks. We don’t currently separate moving time from total time.
To track your progress:
Look at your interval and tempo sessions to see if you’re hitting pace targets.
Use Runna AI to review pace adjustments over time.
I haven't accepted any pace recommendations recently, so why has my estimated race time suddenly changed?
Changing your benchmark race distance in the app may also alter your estimated race time. Fatigue affects performance differently over different race durations, so updating your benchmark from 5km to 10km, for example, can impact your predicted finish time. You can always adjust this manually in the app if needed.
Where can I see my goal pace for race day or predicted race time?
You’ll see the expected finish time range for your goal distance in the Pace Insights section under the plan tab. To view your pacing, head to the Plan tab, scroll to the final week of your plan to find your Race session, tap into it and there you’ll see your expected pace for the day.
Need More Help?
If you’re unsure how to adjust your estimated race time or pace targets, reach out to our support team through the app. We’re happy to help!