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Training Hub

From running tips and training advice, to goal-based guides, it's all here.

Goal-Specific Training Guides

Advice and tips from Runna's expert coaches for all your running goals

The Ultimate 5k Training GuideAll the training tips you need to level up your 5k running journey, from mileage to training types.
The Ultimate 10k Training GuideAiming to improve your 10k? Here's everything you to need to know
The Ultimate Half-Marathon Training GuideTraining for your first half-marathon or chasing down a new PB? Here is everything you need to know!
The Ultimate Marathon Training GuideEverything you need to know to about how to train for a stronger marathon.
Your Ultimate London Marathon 2025 Training GuideEverything you need to get started on your training for the TCS London Marathon 2025
The Ultimate Ultramarathon Training GuideUltramarathons are some of the toughest challenges that runners attempt, so we've put together a guide to help you conquer them!
How to Train for a Faster 5k RaceWant to improve your 5k performance? Here are the tips you need to build speed and run your fastest 5k yet!
How to Pace a 5kPacing is key for running a 5k. Here are our top-tips to help you get that PB!
Pacing a 10kPacing is an important factor of running a 10k. Here are our top-tips to help you get that PB!
Pacing a Half MarathonPacing is an important factor of running a half marathon. Here are our top-tips to help you get that PB!
How to Pace a Marathon: Pacing Strategies, Tips, and MorePacing is an important factor of running a marathon. Here are our top tips on how to pace your marathon race and get that PB!
How to Keep Fit When Not Training for a Specific EventDon't have a specific goal in mind or a race you want to enter? No problem. Check out our top tips.
How To Train For a Goal With Some Extra Time To Play WithGot a race in mind further away than the length of your plan? Check out our top tips.
How to Choose a Running GoalDo you want to get into running but not sure where to start? We've compiled the ultimate guide to help you choose your next running goal!
Training for the Longer Term GoalPlanning in advance will help you achieve consistency in your training and help you train for that PB!
The Ultimate Functional Fitness and HYROX Running Training GuideWhether you're training for a HYROX race or you're a CrossFit veteran, here's everything you need to know about running & functional fitness
Training Methods & Sessions Explained

Find out how different training methods and sessions can boost your running

Top Tips for Running TrackLearn how to pace your intervals, what gear to wear, track etiquette, and how to make the most of speed sessions.
How "B-Races" Can Benefit Your TrainingUsing additional races before your main "A-goal" can help with both enjoyment and effectiveness of your training. Here's some top tips!
What is RPE - Rate of Perceived ExertionRPE is a great subjective tool to assess your efforts. See below the benefits and how to make use of this.
How to Recover Between Running IntervalsLearn how active vs passive recovery in interval and tempo runs develops running fitness differently.
How to Use Follow a Route in the Runna AppFollow a Route on your Apple Watch with Runna and Strava. Easily add routes, view maps during your run, and stay on track.
Should You Run a Marathon as Part of Marathon Training?Running the full 26.2 miles takes a toll on the body which will effect your training leading up to your A race.
Understanding your long runsHere we explain the purpose of a weekly long run and explain why the pace within your long runs varies week on week.
How to Stay Safe When Running in the DarkRunning at night or solo? Stay safe with these essential tips.
The Importance of a Cool DownHere are some useful tips on how and why you should include a cool down in your training.
Your Runna Plan: What is a Long Run?What is a 'long run' and why do I do them?
Hill sessions on a treadmillGot a hilly race coming up or simply fancy mixing up your training with some hill training? Check out our top tips
Why Easy Running Helps You Run FasterEasy runs are often overlooked, but here's why you shouldn't—easy running actually helps you run faster.
What is a comfortable pace?Unsure exactly what is meant by a 'comfortable' pace? Here's all you need to know.
Top Tips for Enjoying Your Long RunsFinding your long runs tough and boring? Lacking motivation? You've come to the right place
Incorporating parkrun Into Your TrainingLove a parkrun? Here's how to fit it in with your Runna training.
Top Tips for Breathing While RunningWe cover our top-tips for improving your breathing techniques while running
Top Tips on Hill TrainingIncorporating hill training into your running routine? Find out the many benefits and how to get started.
Using RPE in a raceDo you have a trail or hill race? Or just fed up of being reliant on your watch to pace you? Check out our tips on racing to how you…
80:20 Training Principle
Complete Guide to Running a Time TrialYou've opted in to run a time trial. Here's what you need to know!
Coach Beth's Warm Up & Cool Down RoutinesGet the best out of your running by adding a warm up and cool down to your training plan
Coach Steph's Warm Up & Cool Down RoutinesHere are some short warm up and cool down routines that will get you ready for your training sessions.
Is My Workout a Threshold or Tempo Run?A threshold and a tempo run are two different types of running sessions. Here we explain they key differences.
An Introduction to Barefoot RunningThere are a number of benefits to running barefoot – in this article, we've covered the advantages, risks and how to get started!
Understanding and Training to Heart RateHere is everything you need to know about your heart rate and running.
Coach Ben's Warm-Up and Cool-Down RoutinesImprove your running by adding a warm-up and cool-down to your training plan.
How to Improve Your Running FormWant to run efficiently and reduce your chance of injury? Here are our top tips on how to nail your running form and run stronger!
How is My Long Run Distance Calculated in My Marathon Plan?
Recovery, Strength and Mobility

Holistic advice that goes beyond the miles to improve every aspect of your running

Everything You Need to Know About CadenceRunning cadence is often mentioned when we talk about running form. Here you can learn more on cadence and what to do to improve it.
Stretch & Stability: What It Is, Why It Helps, and How to Add It to Your PlanRun stronger with weekly Stretch & Stability sessions built for recovery and control.
How to Adapt Your Strength Training Ahead of Your RaceJust like we do with our running, we also have to taper our strength, here is how.
How Your Menstrual Cycle Can Affect Your TrainingFind out how to adapt your training plan around your cycle, written by Dr Frankie.
Women in Running: Pushing Boundaries, Breaking BarriersCelebrating the strength, resilience, and achievements of women in the running community.
When to Complete Your Strength SessionsWondering how to plan your week best to nail your strength work?
The importance of cross-training for runnersIncorporate cross-training within your running plans will not only help you to optimise your training, but can also reduce your injury risk
Top Tips to Maximize your RecoveryHere are all of our top tips to help you recover from your tough sessions as quickly as possible and keep those injuries at bay
Everything you Need to Know About Strength Training for RunnersIt's no secret that as well as helping to reduce injury risk, strength training can also increase performance too - we'll cover why.
The Importance of a Deload WeekDeload weeks, or recovery weeks, reduce the intensity of your training to allow your body time to recover
Returning to Running After IllnessIf you're unlucky enough to be ill or have a cold recently, make sure to give your body enough time to recover and return to running safely
Stretching and Pilates Routines for RunnersBecome more flexible and stronger with our stretching, mobility and pilates videos, specifically made for runners
Foam rolling routine for runnersIn this guide, we've covered a 10 minute follow-along foam rolling routine specifically aimed at runners
Choosing your strength goal and training frequency
Top Tips for Running Over WinterSummer PBs are made in winter - keep that progress going into the winter months with our top tips
Single-Leg Strength Training for RunnersLearn how single-leg strength training can transform your running form and prevent injuries