What is a run further plan?
A Run Further plan is designed to help you steadily increase your mileage, strengthen your endurance, and discover the joy of running longer - all without the pressure of preparing for a race. Whether you’re laying the groundwork for future goals, recovering after an event, or simply enjoying the rhythm of longer runs, this plan supports consistent, sustainable progress.
At its core, Run Further builds your aerobic capacity and physical resilience. Weekly long runs increase gradually to extend your distance, while easy runs and steady efforts keep you strong and adaptable. This balance allows your body to handle higher volumes safely, reducing the risk of injury or burnout as your endurance develops.
Unlike race-focused plans, Run Further is built for year-round training. You set your current and target mileage, and the plan adapts around your schedule and ability. Instead of chasing short-term intensity, you’ll develop strength, stamina, and confidence that last well beyond the program.
Fully personalized to your fitness and lifestyle, Run Further is perfect for anyone looking to build a strong foundation. Whether you’re preparing for a future marathon cycle, increasing your volume for overall fitness, or simply curious about how far you can go, this plan gives you the structure to grow your running base - at your pace, on your terms.
Why choose our run further training plan?
Whatever your starting point or mileage goal, we’ll give you everything you need to go the distance.
Plano personalizado
Your plan adapts to your fitness, schedule, and goals. No matter your goal distance, Runna builds a program that extends your endurance at your pace.
Orientação e suporte
Increasing mileage can feel daunting - 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.
Treinamento de elite
Our world-class coaches, including former Olympians, know what it takes to build lasting endurance. With their expertise, you’ll train smarter, avoid burnout, and develop the resilience to handle longer miles with confidence.
Rastreamento e insights
Track your runs, celebrate milestones, and watch your mileage increase. Runna tracks distance, effort, and consistency, giving you clear feedback so you can keep building momentum week after week.
Como você pode começar
Runna takes the guesswork out of endurance training. From your first easy miles to building long-run confidence, you’ll always know exactly what to do and how to progress.
Escolha seu plano
Tell us your current experience and how far you want to go - we’ll create a plan that adapts to your fitness, schedule, and experience.
Faça o download do aplicativo
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
Corra, corra, corra!
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Atingir essa meta
Stick with your plan and you’ll steadily extend your distance, build endurance that lasts, and feel confident running further than ever before.
Explicação dos exercícios
Your run further training includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you on become a stronger runner.
Corrida leve
Relaxed, conversational-paced runs that form the foundation of your mileage. They build aerobic fitness while keeping your body fresh for longer efforts.
Colinas
The backbone of endurance training, long, easy-paced runs gradually increase in distance to strengthen your aerobic base and build the mental resilience needed for going further.
Sessões de intervalos
Steady uphill efforts with easy jogs or walks back down. These strengthen your legs, improve efficiency, and make long-distance running feel smoother and more powerful.
Corrida longa
Intervals are short, fast bursts with recovery in between. They add variety, boost cardiovascular fitness, and make sustaining steady paces over distance feel easier.
Corrida de recuperação
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
Sessões de tempo
Tempo runs are sustained efforts at a “comfortably hard” pace. These build the strength and stamina to hold steady effort over longer periods without fading.
Time Trials
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 em
Inspiração
Understanding your long runs
Here we explain the purpose of a weekly long run and explain why the pace within your long runs varies week on week.
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
Leve sua corrida para o próximo nível
Seu treinador de corrida personalizado com planos de treinamento personalizados para você atingir suas metas, seja sua primeira ou quinta meia maratona.
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