We know that training doesn’t always fit neatly into a structured plan. Maybe you’ve signed up for a last-minute race, or you’re in between training blocks and just feel like pushing yourself with a sharp interval session.
That’s exactly why we created Instant Workouts. They’re designed to give you the freedom to train whenever and however you want, without being tied to a full plan. Whether you’re looking for a quick fitness boost, a specific session to match your mood, or a workout that fits around your day, Instant Workouts put you in complete control.
With the flexibility to choose what you need, when you need it, you can run entirely on your own terms - while still getting the structure and quality of a purposeful session. Ultimate control, total freedom and training that works around you!
What Can You Do with Instant Workouts?
With Instant Workouts, you can:
Choose any workout, any time: Tell us what you’re looking for, and pick from the full Runna workout library - from intervals to tempo runs to easy efforts.
Set your own goals: Train your way by targeting time, distance, or pace
Seamlessly track your progress: Every workout is logged in your Training Calendar automatically, so you can see your consistency build over time and track what you’ve done at a glance.
How Do I Use Instant Workouts?
Getting set up is quick and simple:
Open the Runna app and scroll to the bottom of your Today Tab, or tap into your Training Calendar (top right).
Select “Add Run.”
Choose the workout type that fits your needs: easy run, long run, intervals, tempo, race or parkrun workout.
Set your preferences: time, distance, or pace targets.
Hit Start, make sure your audio cues are enabled and follow your personalised guidance!
When Should I Use Instant Workouts?
Instant Workouts are ideal when you want a little extra flexibility, for example:
Fitting in extra training around a busy schedule
Trying something new outside of your regular plan
Adding variety to your weekly routine
Think of Instant Workouts as your on-demand training companion - ready whenever you are!
Do I Need Instant Workouts?
You definitely don't need to add Instant Workouts, but they let you complement your plan with spontaneous sessions tailored to your goals. They’re perfect for:
Spontaneous race workouts
Social runs with friends
Parkrun
Fitting in a shorter session over your lunch break or whilst you're on holiday!
It’s flexibility, without losing the quality of a purposeful workout.
FAQs
Can I record a parkrun with Instant Workouts?
Yes! parkrun is a great way to get your weekly 5K in - whether you’re chasing a PB or keeping it social. With Instant Workouts, you can record your parkrun and have it automatically logged alongside your training.
To log your parkrun:
Go to Instant Workouts at the bottom of the Today Tab in the Runna app.
Select parkrun from the list.
Hit Start and get running.
Your parkrun will automatically sync to your Training Calendar, contributing to your weekly mileage and helping you track your progress over time.
Is Instant Workouts available to all users?
Instant Workouts is a Premium feature. Upgrade to access this and more. If you’re not a Premium subscriber, you’ll still get one complimentary workout to try it out.
Can I use Instant Workouts for non-running activities?
Not right now - Instant Workouts are currently available for runs only. We’re working on expanding this to other activities, so stay tuned!
Will Instant Workouts affect my main training plan?
No - Instant Workouts are designed to complement your plan, not replace it. Any workouts you complete will still be logged in your Training Calendar, so you get a complete view of your training and progress.
Need further support?
If you have any questions or need more support, please reach out via the in-app support channel and we'll do our best to help!