What is a run faster plan?
The Run Faster plan is designed to help you unlock speed and efficiency, even when you’re not training for a specific race. Whether you’ve just finished an event, want to build back consistency, or simply feel ready to sharpen your pace, this plan gives you the structure and balance to keep progressing.
At its core, Run Faster is about smart, sustainable training habits. You’ll combine speed-focused workouts like intervals and tempo runs with long runs that strengthen endurance and easy runs that keep recovery on track. Together, this mix improves running economy, builds confidence at faster paces, and leaves you feeling stronger across every distance.
Unlike race-focused plans, Run Faster is built for year-round growth. You choose your training volume and mileage, and we guide you at a pace that matches your lifestyle. Optional Time Trials let you benchmark progress along the way, so you can measure improvements without race-day pressure.
By combining structured workouts with smart recovery, you’ll see tangible progress in both speed and stamina - and gain the confidence to take on whatever challenge comes next.
Why choose our run faster training plan?
Whatever your starting point or speed goal, we’ll give you everything you need to get faster and stronger.
Plan personnalisé
Whether you’re sharpening up after a break or chasing a new PB, Runna builds a speed-focused program that fits seamlessly into your lifestyle.
Orientation et soutien
Speed work can feel tough, 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.
Entraînement d'élite
Our world-class coaches, including former Olympians, know exactly what it takes to get faster. With their expertise, you’ll train smarter, build speed, and arrive at the start line ready to perform.
Suivi et analyse
Measure your progress as you go. From quicker splits to stronger finishes, Runna gives you clear feedback so you can see just how much faster you’re becoming.
Comment démarrer
Runna takes the guesswork out of speed training. From your first interval to your fastest run yet, you’ll know exactly what to do and when to do it.
Choisissez votre plan
Tell us your fitness level and goals, and we’ll design a plan that builds pace, power, and confidence - all tailored to your schedule.
Téléchargez l'application
Download the app, log in, and you’ll have your training plan - complete with tips, and guidance - at your fingertips.
Courez, courez, courez !
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Atteindre cet objectif
Stick with your plan and you’ll unlock new gears - sharper speed, stronger strides, and the power to run beyond your limits.
Les séances d'entraînement expliquées
Your run faster plan includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you build speed.
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 - giving you the drive and efficiency to handle faster paces.
Interval sessions
Intervals are short, fast bursts with recovery in between.These sessions push your aerobic capacity, improve running economy, and teach your legs to turn over quicker.
Long run
Long runs are steady efforts at an easy pace, gradually building distance. Even in a speed-focused plan, long runs are key. They strengthen your aerobic base, improve stamina and increase endurance.
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 your lactate threshold - the point where fatigue normally kicks in - so you can hold quicker paces longer and finish strong.
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.
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