How to train for custom distances
Not every runner’s goal fits neatly into 5k, 10k, or marathon - and that’s the beauty of it. Maybe you’re stepping up from a standard race to try something in-between, setting yourself a personal challenge like 7 miles, or even gearing up for an ultra distance that goes far beyond the usual milestones. A custom distance plan gives you the freedom to define your own finish line.
Whatever your target, success still comes down to the same principles: structure, consistency, and steady progress. Running a few times each week builds endurance and rhythm, while a clear goal - whether it’s a race, a virtual challenge, or simply a personal milestone - keeps motivation high. Training with friends or sharing your journey with a community can also make it more enjoyable and keep you accountable.
The best way to tie everything together is with a structured plan. Runna creates a fully personalized program based on your chosen distance, fitness level, and schedule. With our support, you’ll stay consistent, stay motivated, and build the confidence to hit your unique goal - no matter the number on the start line.
Why choose our custom distance training plans?
Your distance is unique - and we’ll give you everything you need to reach it.
Plan personalizado
Your custom distance plan adapts to your fitness, schedule, and goals. Whatever challenge you choose, Runna builds a program around you and your lifestyle.
Orientación y apoyo
Training for a 10k can feel like a big step up - but you’re never on your own. Our in-app articles explain everything from pacing to recovery, while our support team is available 24/7 to keep you on track.
Entrenamiento de élite
Our world-class coaches, including former Olympians, have helped runners of all levels hit their goals. With their expertise, you’ll train smarter, avoid setbacks and finish proud.
Seguimiento e información
Track your runs, celebrate milestones, and watch your pace improve. Runna gives you clear feedback and insights so you can see your progress and smash your unique goal.
Cómo empezar
From 6k to 100k, Runna takes care of the plan so you can focus on the running. We’ll guide you every step until you hit your goal.
Elige tu plan
Pick the distance that matters to you - big or small - and we’ll create a plan that adapts to your fitness, lifestyle, and goals.
Descargar la app
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
¡Corre, corre, corre!
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Alcanza ese objetivo
Stick with your plan and you’ll line up for your goal distance prepared to run strong, finish proud, and achieve your best.
Explicación de los entrenamientos
Your custom distance training plan includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you on race day.
Easy Run
Easy runs are slower, conversational-paced runs. They build fitness while giving your body time to recover, so you’re fresh enough to get the most out of the harder sessions.
Hills
Hill reps are hard efforts run uphill with an easy jog or walk back down. They build leg strength, power, and running form - helping you stay efficient and strong.
Interval sessions
Intervals are short, fast bursts with recovery in between. They improve your top-end speed and running economy, making your goal pace feel more sustainable.
Long run
Long runs are steady efforts at an easy pace, gradually building distance. They develop the endurance and efficiency you need to complete your goal distance with confidence.
Recovery run
Recovery runs are very short, very easy jogs after tough sessions. They help loosen muscles, improve circulation, and get your legs ready for the next key workout without strain.
Strides
Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They sharpen leg turnover and form, leaving you feeling quicker and more efficient.
Tempo sessions
Tempo runs are sustained efforts at a “comfortably hard” pace. They build the speed endurance you need to hold a strong rhythm from start to finish of your distance.
Time trial
Time trials are your chance to put your training to the test - running a set distance at your strongest, most sustainable effort. They highlight how far you’ve come, build confidence, and give you the focus to push for even bigger gains.
Destacado en:
Inspiración
How to Fuel Your Training
Find out how to fuel and hydrate yourself before, during and after your runs with this handy overview guide.
Top Tips to Maximize your Recovery
Here are all of our top tips to help you recover from your tough sessions as quickly as possible and keep those injuries at bay.
Top Tips for Race Day
Our Runna coaches have got together to provide you with the top tips to get the most out of your race day.