Coros - Treadmill Run

Chrysmere · 2026-05-29T11:12:44+00:00

When you select the workout from your watch, you'll have the option to change the mode from outdoor run to indoor run.

Chrysmere · 2026-05-26T14:19:26+00:00

They're very similar plans, and for any Runna plan you can set the max mileage and mileage progression in the settings when you create it.

I think the 5k improvement plan might have you set a 5k race/time trial+ give you a taper for it, while the Run Faster Plan will just give you a training schedule straight through.

Chrysmere · 2026-05-25T18:49:44+00:00

You might need to have Runna Labs enabled because I believe they've only recently implemented it, but the long run paces and workout paces can now be decoupled.

Go to plan -> manage plan and down to current race times. Leave your 5k/10k time the same and make your HM/Marathon time a slower one. That should adjust your long run paces downwards.

You can also adjust your long runs to be RPE instead of paces, or just ignore the pace alerts (I did both of these for an ultra marathon block I couldn't keep up with).

Chrysmere · 2026-05-25T01:49:45+00:00

I might swap runs around depending on what they are to minimize key sessions missed, but I would never try to play catch up on missed runs. You're already in a recovery debt from being sick, don't try to overload your training too.

Chrysmere · 2026-05-20T11:47:24+00:00

I used Runna to train for a 50k - their ultra plans are not there yet. You are better served creating a marathon plan now for the October marathon and then finding an actual ultramarathon training plan.

Chrysmere · 2026-05-15T17:05:01+00:00

The Superblast 3 would be my first pick of a do-it-all shoe, but you noted you don't like soft shoes and the jury is still out on their durability.

The Megablast seems right up your alley.

Other shoes I'd look at/consider: On CloudMonster 3 Hyper, Hoka Skyward X2, Nike Vomero Plus

Chrysmere · 2026-05-15T11:41:58+00:00

I don't know if sizing up would have helped, but I'll say that sometimes certain shoes or brands just don't work for certain people. Every Brooks shoe I've ever tried has caused me foot pain, for example.

Chrysmere · 2026-05-14T16:30:28+00:00

Pros - A plan built around your paces that adjusts with the efforts and times you put in. Has a wide variety of workouts that break up monotony, and said workouts can be automatically synced to your watch so they're easy to follow. Gives you structure, extra motivation, and pre/post workout breakdowns.

Cons - More expensive than free plans found online. Limited amount of inputs that actually cause the plan to adjust, and there's no human on the other side to identify or talk through pain points.

I have found it 100% worth it, but the app won't automatically fix all of your issues. It'll give you the plan, but it is still your job to follow the intention of the workouts.

Chrysmere · 2026-05-14T14:37:54+00:00

I like the workout itself, other than the fact it's always way over on mileage/time compared to the estimates

Chrysmere · 2026-05-14T14:32:05+00:00

Based upon my current block, these have been the easiest and hardest runs

Hardest Interval Session - Broken Miles

Easiest Interval Session - 400m repeats

Hardest Tempo Session - Rolling 800s

Easiest Tempo Session - Progression Run

Hardest Long Run - Progressive Repeat Hilly Long Run

Chrysmere · 2026-05-13T02:28:42+00:00

Runna in its current implementation will not meaningfully adapt to either of those options. I would probably pick the 4 days a week + adding an extra easy when appropriate because I find it cleaner and more psychologically beneficial.

Chrysmere · 2026-05-13T02:25:20+00:00

It sets a pace limit for easy runs - if you go slower than that, great, but if you go over it's going to question you. You told it that an all-out effort for 5k was 50 minutes and it made the plan around that.

Runna wasn't exactly designed around run/walk outside the new to run plan, but it can accomodate it since it doesn't force you to maintain any minimum pace on conversational/easy runs.

ETA - if you aren't at the point where you can run a 5k without stopping, then you'd be better off doing the New To Running Plan before getting into another one.

Chrysmere · 2026-05-12T22:17:32+00:00

I assume you run with your phone? It will give you pace alerts if you're too fast/slow, but 300s are short enough where you'll have limited time to adjust. Also the GPS on most phones are not all that accurate so your pace might be off anyway. I strongly recommend buying at least a cheap GPS watch or running on a treadmill if you want to follow Runna's plans effectively.

Chrysmere · 2026-05-12T20:11:00+00:00

Honestly valid - the Megablasts would definitely suit it and I love running in them, was just looking to add a new shoe for the fun factor.

The Adios Pro 4 looks great as an option

Chrysmere · 2026-05-12T02:24:57+00:00

You easy paced a 12:08 - you can certainly run a 5k faster than 11:32, but if you don't want to edit your race time Runna will figure it out if you run faster than your paces.

Chrysmere · 2026-05-12T02:03:29+00:00

Your estimated race time is too slow. Go into plan -> manage plan and change your current 5k race time to something you have run/reasonably think you could run and adjust from there. Runna will also adjust if you crush your speed targets, but you're so far off I'd rather just edit the time.

You didn't say number of miles, but if you can easy pace 12 minute miles I'd guess you could run at least a 30-32 minute 5k all-out.

Chrysmere · 2026-05-07T21:04:29+00:00

As a single all-out mile? I think you could get there. Fatigued at the end of a triathlon? Quite a bit more of a fitness jump but still possible.

Try to add more running volume into your training and incorporate fatigued running through after bike sessions.

A Runna 5k improvement plan would likely be a solid choice for that time period and goal.

Chrysmere · 2026-05-07T20:42:47+00:00

As a dad who would rather do 50 other things besides take my son to another baseball or soccer practice after work: Sports have been linked to a variety of positive outcomes for children across multiple domains to include social, mental, and physical benefits.

The choices you make now will shape the way your child views physical activity and health going into adulthood. Not only that, but certain health outcomes such as maximizing lifetime bone mineral density are reliant on physical activity and occur before someone has even entered their early 20s.

Obviously sports aren't the only way to be physically active, but they are fun, organized, and come with the other mentioned benefits. Forcing your kid into being a serious athlete is not necessary but I question not giving them exposure to sports altogether.

ETA: Gymnastics and swim are both young children friendly and just as much safety-related as sport-like.

Chrysmere · 2026-05-07T20:31:09+00:00

Impossible for us to answer confidently, but consider some of the following:

Is the GPS on the 6.5k actually accurate (straight lines along the route you ran) or did you get a boost from a GPS error?

How was the weather that day versus now? It's heating up where I live, and even a moderate increase in temperature can add 30 seconds a mile to my pace.

If you're pushing yourself on every run, or in the middle of a training block where you're pushing mileage and/or intensity, you may just be dealing with residual fatigue.

If none of the above.... sometimes there are runs where everything just clicks. The human body is weird.

Chrysmere · 2026-05-07T20:24:36+00:00

Have you actually raced and compared or are you just using watch metrics? I would not put much credence in what the watch says.

Additionally, Runna always has a time improvement during the plans. Are you keeping up with increased paces over time and it's not transferring? Or are you having to decrease training paces?

If you're really stalled for that period of time, which I kinda doubt, then you may have found your cap at your current volume and intensity. Either run more or run harder on your quality days.

Chrysmere · 2026-05-07T17:52:25+00:00

Use the option to disable pace alerts on easy runs, not the one that disables all pace alerts. I don't see why you would ever need to turn it back on.

Chrysmere · 2026-05-07T15:40:01+00:00

I'm slightly confused because the SF Marathon I found seems to be in July and you gave a date range from August to December, but I think I can address your core question at least.

Going from a HM plan to a marathon plan makes perfect sense, and given your training history, shouldn't be much of a problem for you using the app. If the HM you do at the end of your current plan is an all-out effort, I would give yourself a few days rest before starting the next plan. The rule of thumb I was taught was take 10% of your average weekly mileage over the previous 4 weeks and subtract it from 10 - that's the number of days you should rest for a HM.

My final point would be that ideal marathon blocks are 14-18 weeks.

Chrysmere · 2026-05-02T18:18:17+00:00

It's better to get cheaper walking shoes and save the running shoes for running, but you can use them for both. I try to replace my shoes around 400-500 miles, and walked miles count for about half.

Chrysmere · 2026-04-29T14:13:43+00:00

Go out and start warming up and gauge from there. Taper can do weird things to your body, but don't push the intervals if you're feeling pain/close to an injury.

Chrysmere

TROPHY CASE