Custom Distance Training Plans

Training is only part of the equation - what you eat has a huge impact on how you feel and perform. The right fuel helps you recover faster, train consistently, and show up ready for whatever distance you’re tackling.

• Keep protein high to repair muscles.
• Adjust carbs to your distance: lighter for short runs, heavier for longer ones.
• Test caffeine in training if you want an extra boost in focus or endurance.

Base your meals on whole, nutrient-rich foods like oats, quinoa, sweet potatoes, fruit, veg, lean proteins, and healthy fats. These support steady energy and recovery, while limiting excess sugar helps you avoid spikes and crashes. Match portion sizes to the mileage and intensity of your plan.

Fueling for your big run
Whether it’s race day or a personal challenge, keep things simple and familiar:

• Eat a carb-rich meal 2-4 hours before your run.
• Avoid heavy fats, protein, or fiber too close to running.
• Stick with foods you’ve already practiced with in training - no surprises when it matters.

Remember: Think of nutrition as distance-specific. A 6k personal challenge and a 60k ultra require very different fueling strategies - but both need practice and consistency. Use your training block to test what works for your body, so on race day (or challenge day), nothing is left to chance.

Adding cross-training and strength training to your custom distance plan helps you do two things: stay injury-free and perform at your best, no matter the distance you’re targeting.

Cross-training is any activity that builds fitness without the repetitive impact of running. Cycling, swimming, rowing, or using the elliptical are excellent options. They keep your aerobic engine strong while giving your legs a break - especially valuable if you’re training for longer distances or want to keep variety in your week. Picking something you enjoy makes it easier to stay consistent over time.

Strength training is one of the most effective ways to build durability and efficiency across all distances. Stronger muscles absorb impact better and reduce your risk of overuse injuries. Plus, improving muscle strength can boost your running economy by 8–12%, helping you run further and faster with less effort. Focus on calves, quads, glutes, hamstrings, and core - the key muscle groups that carry you through every stride.

Even 1–2 short strength sessions per week can make a huge difference. With Runna, you can add a personalized strength plan alongside your custom distance training, tailored to your schedule, equipment, and level.

A smart pacing strategy is key to running your best at any distance. Start too fast and you risk burning out; go too cautious and you might leave performance on the table.

• Set your goal: Base it on your recent training or race times. Work out your target pace for the distance you’re tackling and practice it in training so it feels natural.
• Early stages: Hold back slightly and find your rhythm. Adrenaline often makes the first mile or two feel easier than it is - save energy for later.
• Middle miles: Settle into your goal pace and stay consistent. Focus on controlled breathing and smooth effort, avoiding unnecessary surges.
• Final stretch: Increase your effort if you’ve got fuel left. For shorter distances this may be the last kilometer, for longer ones it could be the final few miles. Empty the tank when it matters most.

Tip: Adjust pacing for the terrain and distance - flatter courses suit even pacing, while hilly or ultra distances may require more flexibility.

Your running form is important for a few reasons. Running efficiently will:

• Protect your body from impact with the ground, especially over longer distances.
• Reduce the energy cost of running so you can sustain pace for your full distance.
• Lower your risk of injury, particularly as mileage and fatigue build.

Running form matters at every distance, whether it’s a short challenge or an ultra. Good mechanics help you stay efficient, strong, and consistent when it counts.

• Run tall with relaxed shoulders.
• Keep strides smooth and efficient, avoiding overstriding.
• Drive arms back to create forward momentum.
• Stay relaxed through your face, hands, and jaw.

Work on form throughout training so it becomes second nature. Pay extra attention in the later miles of long runs or tough workouts, when fatigue makes posture harder to hold.

Form develops over time, so changes may feel unfamiliar at first. Be patient, focus on small improvements, and you’ll find they add up to smoother, more efficient running at any distance.

Training only works if your body has time to adapt. Recovery is what keeps you consistent, strong, and injury-free over the full training block.

Here are the key things to focus on:

• Sleep: Aim for 7–9 hours each night. This is when your body repairs tissues, adapts to training load, and builds strength.
• Mobility work: Add yoga, Pilates, or stretching into your week to improve flexibility and ease stiffness from higher mileage or harder sessions.
• Massage and tools: Use a foam roller, massage gun, or the occasional sports massage to relieve tight muscles and boost recovery.
• Nutrition and hydration: Refuel after runs with carbs and protein to replenish glycogen and repair muscles. Stay hydrated to support joints, energy, and recovery.
• Active recovery: Gentle movement - like walking, cycling, or swimming - improves circulation and loosens sore muscles without extra strain.
• Flexibility: Listen to your body. If fatigue or soreness lingers, swap or skip a session. Rest is part of training, and pushing through can set you back.

After completing your goal distance - whether it’s 6k or 100k - give yourself time to recover fully before building back into harder training.

The gear you use in training and on event day makes a big difference to comfort, performance, and consistency. Here’s what to keep in mind for your custom distance:

• Shoes: Choose a pair that matches your stride and the distance you’re tackling. For shorter challenges, lightweight trainers can help with speed. For longer distances, more cushioned, supportive shoes may keep you comfortable over the miles. Always test them in training before your big effort.
• Clothing: Opt for technical fabrics (polyester or nylon blends) that wick sweat and minimize chafing. For longer distances, consider kit that layers well and is tested for comfort over time.
• Running watch or GPS tracker: Tracking pace and distance helps you stay on target, whether it’s a 6k or a long ultra. Runna integrates with Garmin, Apple Watch, Coros, and Strava so your runs and progress sync automatically.
• Accessories: Match your gear to your distance. A lightweight belt or armband is fine for shorter runs, while hydration vests, bottles, or energy gels may be essential for longer events.
• Sun protection: High-SPF sunscreen, a cap, or sunglasses will protect you in all conditions - even on cloudy days, UV exposure builds up during long runs.

Golden rule: practice with all your kit in training. Never try new shoes, clothing, or fueling gear on your event or challenge day.