What is Running Ability?
In the Runna app, your running ability is based on your previous running experience. This underpins your weekly mileage and workout distances.
We know that runners who have been running for longer are generally better able to cope with higher-mileage weeks than those who are new to training. This is simply because their bodies have had more time to adapt to these demands.
Beginner: you can complete a 5km run without stopping, in under 60 minutes.
Intermediate: you regularly run at least 5km, but don’t follow a structured training plan.
Advanced: you regularly run at least 10km and do some structured training, such as interval sessions.
Elite: you regularly run half-marathon distances or further and are experienced with structured training, including intervals.
Elite Plus: our highest-mileage plans, designed for runners who are consistently running 80–100km per week.
If you aren't currently unable to complete a 5km run without stopping, then selecting a New to Running Plan is the best place to start!
Adjusting Your Running Ability
Adjusting your running ability will alter the length of each of your workouts, from easy runs through to long runs. Therefore, making any changes may lead to back-to-back easy or hard weeks and skip some key workouts, so we would recommend that you do not increase your running ability until you have progressed past the first 2-3 weeks of your plan.
If your runs currently feel too long, or you’re recovering from an injury and want to take things steadier, we’d recommend dropping your running ability down a level.
You can do this be heading to your Runna App > Plan tab > Manage Plan > Running Ability and selecting the level that suits you best.
Need more support?
If you have any questions or need more support, please reach out via our in-app support channel and we'll do our best to help!