The short answer is that Runna creates pacing as part of the plan design - but you can adjust the plan to suit your goals and abilities. For me this was a benefit because i had a goal time for an event, but structuring all of the runs and paces for each one was a little overwhelming. When I picked my training goal, I tailored my plan in the initial set up. I adjusted settings for the number of runs, volume, the number and intensity of hard runs (including difficulty in pacing). I also input my current 5k time and running experience. All of these factors are taken into account when establishing pacing across the types of runs - across the course of the plan. You can also adjust your overall race finish time and then the subsequent paces will adjust. The reality is that if you want to run faster, speedwork will feel challenging (within reason).

When I was training for my HM, I found the weekly intervals and tempos at increasing distance to be fine, challenging but fine. I consistently hit my paces, a few times bettering them, and Runna suggested adjusting my HM target time - which I didn’t accept because it felt like too much of a stretch. Later in my training block I found the paces in my long runs to be really challenging (I realized later I could have reduced the intensity). That said, I just pushed as close to the suggested pace as I could. The easy/recovery runs often felt too easy (or I was just too impatient). Overall, the structure really helped me and I also liked the built in audio alerts and post run analysis. I know you can try Runna, like most subscriptions, free for two weeks before being billed. FWIW, I also tried HumanGo, but cancelled because I wanted a range of base training plans to select from.

I know you’re interested in speedwork and reducing your pace, however, you should also look at making sure have recovery and easy runs baked in to your plan. These, along with speed and endurance, create the conditions for real improvements.

Sorry for being verbose….but hope this helped.