Custom distance training plans
No two runners are the same, and neither are their goals. Whether you're gearing up for an unconventional race distance or carving out a personal challenge, a one-size-fits-all plan won't cut it. That’s why our custom distance training plans are built entirely around you: your pace, your lifestyle, your ambitions. This is training on your terms, designed to help you break through limits and discover what you're truly capable of.
How to train for custom distances
Running isn’t one-size-fits-all, so neither is your goal be. Whether you’re chasing a unique race distance, training for a personal challenge, or just seeing how far your legs can take you, custom distance training gives you the freedom to define success on your terms.
Maybe you’ve already nailed a 10k and want to push a bit further. Or maybe you’re working your way back into running and setting a distance that feels exciting yet achievable. Whatever the reason, training for a custom distance still requires structure, consistency, and commitment. One of the biggest hurdles? Staying motivated and holding yourself accountable week after week.
That’s where a solid routine makes all the difference. Building a schedule that fits your life is key, whether that’s running twice a week or more. And setting a target date, like a race or personal milestone, can give your training extra focus and purpose.
Here are some practical tips to keep you on track:
- Schedule your runs just like any other important appointment. Consistency matters.
- Track your progress to celebrate milestones and stay inspired.
- Make it social by training with a friend, joining a local or online running group, or simply sharing your goals with people who support you.
To make it all easier, use a dedicated running app like Runna. We’ll craft a personalized plan tailored to your distance, pace, and lifestyle, adapting as you go to help you train smarter, not harder.
Whether you're working toward a new distance, a faster time, or just looking to run with more purpose, this guide will walk you through everything you need, including the best strategies and training plans to prepare for your next challenge.
Take your running to the next level
A personalized training plan takes into account your goals, pace, experience, and availability, giving you a clear, structured path to race day.
With a well-balanced custom distance plan, you’ll train more efficiently, reduce your risk of injury, and build long-term running strength, all while making steady progress toward your goal.
What you get with Runna’s custom distance plans
When you train with Runna, your personalized running plan is more than just a weekly schedule. It’s a full coaching experience that:
- Lays out every session based on your unique pace and distance
- Adapts your mileage and workout types as you progress
- Includes deload weeks and tailored strength training
- Supports recovery and nutrition so you’re fueled and fresh
Having a custom plan keeps you consistent, focused, and motivated, while removing all the guesswork. Whether you’re chasing a new challenge or trying to hit a personal best at a non-standard distance, Runna helps you get there with confidence.
Custom distances
Whether you're lacing up for your very first 6K or taking on the bold challenge of a 100K ultra, Runna gives you the flexibility to train for your goal — not someone else’s. With our personalized training plans, you can build from your current fitness level and follow a structured path that matches your unique target distance, pace, and schedule.
You’ll follow a progressive plan that balances running with strength training, mobility, and recovery — all designed to help you build endurance, avoid injury, and feel confident on your journey. And because no two runners are the same, your plan adapts as you go, keeping things realistic, achievable, and sustainable — no matter how far you want to go.
5K training plan
Just getting started with running? With Runna, you can go from zero to 5K with a plan that’s built around you. Whether your goal is to run continuously, improve your pace, or simply complete your first race, our personalized training plan will help you get there safely and confidently.
You’ll follow a gradual and balanced schedule that combines walking, jogging, and running, plus strength training and recovery guidance to keep you feeling strong and injury-free every step of the way.
10K training plan
If you've conquered a 5K and are ready to take things up a notch, our 10K training plan is the perfect next step. Designed to help you build endurance, pace, and confidence, this plan introduces longer runs and interval workouts to push your fitness to the next level.
You'll also receive personalized strength workouts and tips on nutrition and pacing to ensure you're well-prepared and feeling your best come race day.
Half marathon training plan
Thinking about your first half marathon? Runna will help you make the leap to 13.1 miles with a structured, beginner-friendly training plan.
Your plan will gradually build your endurance, mixing easy runs, long runs, and recovery sessions to help your body adapt over time. You'll also get customized strength training, expert advice on pacing and fueling, and recovery strategies to guide you from start to finish.
Marathon training plan
Taking on the full marathon? Whether you've completed a half marathon or you're setting your sights high from the start, our beginner marathon training plan is designed to help you go the distance, safely and sustainably.
The plan will steadily increase your mileage while giving your body time to adapt, recover, and grow stronger. Along the way, you’ll get support with strength training, injury prevention, fueling strategies, and race-day preparation...everything you need to cross the 26.2-mile finish line with confidence.
Take your running to the next level
Nutrition for custom distance training
Training for a custom distance? Whether you're prepping for a 15k, 17.4 miles, or any other unique challenge, remember: running is just one part of the performance puzzle. To get the most out of your training — and recovery — your nutrition needs to support your efforts every step of the way.
Everyday nutrition tips
To train smarter and stay strong:
- Prioritize protein: It’s essential for muscle recovery, especially after tough workouts.
- Fuel with carbs: Your body relies on carbohydrates to replenish glycogen, the stored energy you burn during runs. Be especially mindful of this before harder sessions.
- Consider caffeine: If you’re looking to increase intensity or distance, caffeine may offer a boost. Just be sure to test it during training first.
Nutrition the week before your race
In the final week leading up to your big run, fueling becomes even more important. To ensure your glycogen stores are full and your body is primed for performance, consider the following:
- Increase carb intake: Known as carb-loading, this means eating more complex carbohydrates like brown rice, oats, fruit, vegetables, and potatoes. No need to eat more overall, just shift the balance of your meals toward carbs.
- Keep protein in the mix: It supports muscle repair and helps slow the digestion of carbs, providing longer-lasting energy.
- Expect weight fluctuations: For every gram of glycogen stored, your body also stores around 3 grams of water. So yes, a slight increase in weight is totally normal...and actually a good sign.
Two to three days out
Ease up on high-fiber foods like beans, whole grains, and some vegetables. Less fiber means less bulk in your gut, which can help you feel lighter and reduce the risk of digestive issues during your run.
Race day fueling
You’ve done the training. You’ve loaded your energy stores. Now, give your body one final push of fuel:
- Eat a high-carb meal 3–4 hours before you run: This gives you time to digest and ensures your glycogen stores are topped up.
- Stick with what you know: No new foods or drinks today. Race day is about consistency, so rely on meals and fueling strategies that worked during training.
Whatever your distance, smart nutrition can elevate your performance and recovery. With a custom distance plan and the right fueling approach, you’ll be ready to crush your goal, and feel great doing it.
Cross-training and strength for custom distance runners
When you're training for a custom distance, running is only part of the equation. To boost performance and stay injury-free, integrating cross-training and strength work into your plan is a game-changer.
Why cross-training matters
Cross-training gives your body a break from the repetitive impact of running while still building cardiovascular endurance. It also adds variety to your routine, which keeps things fresh and helps you stay motivated over the long term.
Some great cross-training options include:
- Cycling – great for leg endurance without the impact
- Swimming – builds full-body strength and aerobic capacity
- Elliptical or rowing – excellent low-impact alternatives that mimic running’s intensity
Ultimately, choose an activity you genuinely enjoy. It’ll be easier to stick with and will help maintain your fitness if you're dealing with soreness or setbacks.
The strength of strength training
Strength training is often the missing link in many runners’ routines, but it’s especially vital when training for non-standard distances where pacing and form can vary more. A strong body handles higher mileage, fatigue, and impact forces much better.
Research shows that strength training can improve running economy by 8–12%, meaning you'll run faster and more efficiently with less effort.
Did you know?
- Your calves absorb forces up to 11 times your bodyweight during running
- Your quads take on as much as 4 times your bodyweight
- Without proper conditioning, your skeletal system may bear the load once your muscles tire — increasing injury risk
Strength training not only helps prevent this but also builds the durability needed for peak performance.
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Recovery: sleep, mobility and more
Recovery is just as important as your running workouts. It’s what allows your body to adapt, grow stronger, and stay injury-free throughout your training plan.
Here are the key components of an effective recovery strategy:
Prioritize sleep
Sleep is your body’s most powerful recovery tool. Aim for around 8 hours of consistent, high-quality sleep each night. This is when most of your muscle repair, hormone regulation, and energy restoration happen, and skipping it can lead to fatigue and underperformance.
Add mobility work
Mobility work keeps your body moving well and helps prevent stiffness or imbalances. Whether it’s yoga, pilates, or a simple stretching routine, incorporating mobility sessions into your weekly training can dramatically improve how you feel and perform, especially as your distance increases.
Use massage techniques
Sports massages can support muscle recovery, reduce soreness, and improve circulation. If you don’t have regular access to a therapist, at-home tools like massage guns, foam rollers, or massage balls can be a great alternative to help release tight areas and boost recovery between runs.
Stay flexible and listen to your body
Training for a custom distance is a personal journey, and no two days (or bodies) are the same. If you're feeling overly fatigued, sore, or mentally drained, don’t hesitate to shift your schedule. Taking an extra rest day or moving sessions around can prevent burnout and keep your training sustainable in the long run.
Take your running to the next level
Gear for custom distance training: shoes, clothing and essentials
The right equipment will help you stay comfortable, avoid injuries, and perform at your best throughout your plan and on race day.
Shoes
Your shoes absorb thousands of impacts every time you run, so finding the right pair is crucial. Look for a specialty running store with in-store gait analysis or a treadmill to test different options. A well-fitted, supportive shoe will make every mile feel smoother and reduce the risk of injury over time, especially as your distance increases.
Clothing
Technical fabrics like polyester or nylon wick away moisture, keeping you cool and reducing the risk of chafing. Avoid cotton, which traps sweat and can cause discomfort on longer runs. Choose clothing that fits well and won’t bunch or rub, especially for longer distances.
GPS watch
Tracking your pace, distance, and heart rate helps you train smarter. Whether you’re using your phone’s GPS or a dedicated running watch like Garmin, COROS, or Apple Watch, this data is key for staying on track. Runna syncs with Garmin, Apple Watch, Coros, and Strava, so you can follow your personalized plan and see your progress in real time.
Accessories
Depending on your distance and environment, hydration becomes increasingly important. A handheld water bottle, hydration vest, or running belt can help you stay fueled during longer sessions. You may also want a lightweight belt or armband to carry essentials like your phone, keys, or gels without disrupting your stride.
Sun Protection
No matter the forecast, wear a high-SPF sunscreen to protect your skin from UV damage. Even overcast days can leave you exposed during long runs.
By equipping yourself with the right gear, you’ll be ready to handle any distance you choose
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Take your running to the next level
Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.
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