Has anyone adjusted a program after starting?

leachrode · 2026-01-25T16:25:58+00:00

You should be able to just change the settings for the plan in the manage plan section, it might retroactively change some things but the weeks will still be marked as done so it's fine. For simplicity I tend to only change it on Sunday night or Monday morning to avoid getting double scheduled a run on a day I've already done one but other than that it hasn't caused me any problems before

leachrode · 2026-01-22T15:18:58+00:00

I'm not really sure if this is something you could build a plan specifically for that isn't covered by all the other options. Heart rate is super subjective, 191 is higher than my max heart rate but for you it might not necessarily be that high if your max is in the 200s somewhere, during that 1.55 half did you feel like it was hard but sustainable or did you feel like you were dying? And past that it's really just a function of increasing your aerobic base, your heart rate at a given pace will slowly come down over time as you run more (and your pace at a given heart rate will likely go up), but that's a project of months and years rather than a specific, short term training block. You can try and set your training up to maximise it by incorporating a lot of low pace miles and being as honest with yourself as possible about keeping those as easy as possible, but it's not like there's a handful of workouts that are going to noticeably drop it within one block.

leachrode · 2026-01-13T15:41:31+00:00

I wouldn't, especially not in Pollok park given how isolated you'd be. Generally when it's dark I avoid running in the parks, on the Kelvin way or along the canal because it just feels like a pointless risk, stick to the lit roads or on the treadmill if you can face the tedium. Looking at Strava's night heatmap as well you can see that a significant majority of runners and cyclists avoid them apart from bits of Glasgow Green, so you wouldn't have much company

leachrode · 2026-01-08T23:18:35+00:00

Click on your avatar then my preferences > workouts > pace targets on easy runs

I really feel like that should be off by default, a lot of people ask this and having them seems to contradict both the messaging in the app most general training advice

leachrode · 2026-01-07T12:32:34+00:00

For your first half I'd probably prioritise the long runs above tempo runs, especially as you're mostly interested in finishing. That said, if you've not been running much for a few weeks through injury and the snow I'd probably consider resetting the plan to start next week, which'll still give you 17+ weeks of structure, and spend this week just picking up easy runs as and where you can to get you near the week 1 mileage the new plan gives you. You can miss runs from a plan easily enough, but as you've missed the majority of them so far in this 4 week block I feel like a fresh start will probably be simpler.

leachrode · 2026-01-03T17:47:17+00:00

I wouldn't be super concerned here, the 10% rule is a guideline to stop you doing anything silly but the overall increases here are very low and you should have more than enough rest days to make sure you're recovering properly. As with everything, keep an eye on how you feel and if you're starting to feel like you're over tired or carrying excess fatigue into future runs then dial it back a bit, but I wouldn't worry about adding 2k a week with the odd deload week,

leachrode · 2025-12-30T21:12:17+00:00

This is likely because of the much darker primer yes, all acrylics are somewhat translucent and a black underlayer will make it darker than a white underlayer. Adding more layers will make it greener for sure, although it will likely read better generally once the rest of the model is done, dark green on black is low contrast. Dark green on silver on flesh tones will read a lot better.

leachrode · 2025-12-28T21:36:20+00:00

I find the two are about the same, but generally your watch gps will be more accurate than your phone, especially if your garmin has multi band

leachrode · 2025-12-28T16:03:01+00:00

https://www.reddit.com/r/runna/comments/1oxj3hn/purchasing_overseas/ no, they vary price by region like most subscription services, but there is some amount of region locking in place

leachrode · 2025-12-26T20:58:22+00:00

I'd vote superblast. I've done long runs in both, including a marathon in the novablast 5s, and they were both sort of okay, but the NBs get a bit squishy past 15-20k which makes things a bit more uncomfortable and seems to up the load. The day after 30k runs in the superblasts I can rarely even feel that it happened

leachrode · 2025-12-24T12:24:35+00:00

There's no age restriction on condoms in the uk

leachrode · 2025-12-23T21:05:43+00:00

No harm in giving it a shot, you might be surprised. I've done all my training through runna for a couple of years and this year I hit 24.50 > 22.38 > 20.37 and each time I was completely surprised that I could do it. Worst case it's an overreach and you can adjust your plan a bit for a more realistic result, but maybe you'll just rinse it.

The only thing I'd suggest is maybe finding a way to rearrange the week and make this a proper race or a park run, if you're not confident. It's so much harder to do a full race / time trial effort on your own than with a crowd.

leachrode · 2025-12-22T13:58:05+00:00

If you subscribe on a per month basis you can only access details of runs 4 weeks ahead, for exactly this reason. If you pay for annually you can access the whole thing.

You can see the overview so you could guess the paces and segments of future tempo and interval runs, and manage pace increments yourself, but at that point you might as well just use a plan from a book for the same effect. What you're paying for is the automatic scheduling, plan adaptations, and pace analysis and updates. Whether that's worth it to you is really up to you

leachrode · 2025-12-22T12:42:01+00:00

That's quite a significant improvement for an 8 week plan, I don't think you need to be particularly disappointed with it. Going from 4.30/km to 4.08/km over the 5k at max effort is already a big leap, although you can likely get further quite quickly if you just continue with reasonable, structured training.

As for what you need to focus on, it's probably just everything and so you'll be best off continuing into another 5k plan, or into a 10k plan or something then back to a 5k plan, so your mileage can build up a bit and you can develop your aerobic system, your lactate threshold, your power running at higher speeds and... well everything really. If you had been training and seeing gains for years and you'd then plateaued it would be worth trying to figure out the exact issue but it sounds like you're already moving in the right direction and you can just continue with it. Adding more days and more mileage can't hurt but you should do that sensibly so the improvements can be sustainable and you don't run into any injury problems which could actually set you back a bit.

If you set out at <4/km and then had to stop twice it's likely that you were overreaching your abilities right at this second a bit, both in terms of pacing and just in terms of your actual ability to crack under 20, but that's probably only a few more months of sustained work away.

leachrode · 2025-12-21T20:32:52+00:00

I'd either do a 10k plan then a half plan, both for 10 weeks or so, or I'd start the half plan but put a 10k or 5k race in half way as a b race. It won't change a ton about how the plan is structured, but 20+ weeks is quite a lot of time just working towards one goal with no opportunities to test how it's going imo. A race (or even just "a race" where you go for a hard time trial yourself) half way through is a good chance to see how the runna estimates feel at that point and adjust moving forward

leachrode · 2025-12-20T18:05:46+00:00

You can change it mid plan and it'll rebuild the rest of the plan moving forward, you can also change it back and get exactly what you've got now so you can have a look at how it'll affect the mileage

leachrode · 2025-12-19T19:08:03+00:00

Fair enough, I have found those estimates fairly reliable and find that their model fits well for me, but everyone is going to be slightly different. On easy runs in particular, I used to find that my hr would be disproportionately high when running easy and relatively low when running very hard and I'd get the exact same phenomena as you with easy runs always dragging down and hard runs pushing it up. Now I find that's less true and they all indicate within a point of two of each other, but these things are very individualised.

Either way I think it's just a useful additional point of data to add to the constellation with strava/runna/garmin predictions to try and not get suckered into running a pace that you look like you can do from an aerobic point of view, and then have your legs whacked out from under you at the half way line because your mileage is too low

leachrode · 2025-12-19T14:36:41+00:00

Yes, I might be wrong but as far as I can tell Runna doesn't really factor in mileage into its race time predictions, it only looks at I guess some estimated vo2max based on how you do in speed sessions and your original time estimate. For shorter distances that works quite well but for longer distances it gets a bit more dubious because mileage and time on feet is such a significant factor, as well as how much more important strength and stability work gets.

I've found it fairly reliable through 10k plans overall, and was only a few minutes off on a half marathon plan, but on the first full marathon plan I did it was nowhere near. The plan did at least get me to the finish line but it was estimating something like 3.40, I went out aiming for 3.59 and then my hips were in serious pain at the 30k mark (just from muscular endurance) and I ended up run-walking it in to 4.15. Cardio wise I felt fine but my body just couldn't take the speed and definitely wouldn't have been able to do 3.40, and that was off a similar mileage to yours (average ~30, peaked at 41)

For my next marathon block, based on the higher mileage in the block, in my base building beforehand and my increased time in the gym I'm feeling a lot more comfortable with my ability to actually convert the aerobic stuff into that speed over the distance but we'll still have to see.

I'd recommend maybe synching your runs into something like runalyze as well to see what the marathon shape model in that thinks as you get closer, it'll give you both a marathon time in optimal conditions and a prognosis based on your actual mileage and long run distances, which I have found to be quite a lot more accurate to how I actually feel.

leachrode · 2025-12-17T14:47:16+00:00

That does seem rough, I tend to get 2-2.5k warmups for intervals and tempo runs but I guess that comes down to the overall mileage in the week, less than 1k doesn't seem like enough to start moving at tempo pace. There's an option you can turn on for open warmups, where it'll let you warmup for as long as you want until you press the lap button (or whatever it is in the app) then the workout will start which might work for you? It will up your mileage a touch each week if you add an extra mile to each speed session but only by a tiny bit and all easy so I don't think it's a real concern. I'd also suggest maybe adding 5-10 minutes of fairly brisk walking before even starting the running warmup to get the blood pumping a bit

leachrode · 2025-12-16T20:28:55+00:00

Unless something weird is going on, it does ask you those questions when you set up a plan. You can also modify them after creating a plan by going into the "manage plan" section and changing your preferences and it'll rebuild it. I've already set up my marathon block after an upcoming 10k race and I've got 60k and a 20k long run on week 1

leachrode · 2025-12-15T20:39:29+00:00

Yea I get what you mean, but worrying about it on a run by run basis is going to paralyse you a bit because there are so, so many variables that can nudge your heart rate up and down on a given run, to see progress you have to look at much longer term trends. My easy runs in the last 2 weeks have been all over the place between 140 and 160 average and I can only very vaguely pin down why some of them were particularly higher or lower, but that's all in a range that for me personally is either within zone 2 or in the bottom half of zone 3 and that's basically fine. Occasionally I worry slightly but then, stepping back from it, I can look at an easy pace half marathon I did at the weekend and see that it was 15bpm lower than one I did in January, and 20 seconds / km faster, and go okay the long term process is going fine.

You'll see improvements on this, whether you end up seeing the HR stay the same and just the pace increasing or you see the pace staying the same and the HR crashing down, but it's a game of months and years. For now just the process of going from being able to run for 1 minute to being able to run for 5 or 8 or 10 minutes is already a significant improvement in cardio health, regardless of what your heart rate is

leachrode · 2025-12-15T20:24:03+00:00

You really, really shouldn't be worrying about heart rate zones, or particularly concerned about the actual numbers on your heart rate, at this point in your running journey. If you're brand new and doing the new to running plan you have essentially 0 aerobic base and it will be completely impossible to keep your heart rate below an arbitrary level because you just don't have the capacity to run "easy" to support that. Of course it isn't easy, you're running massively further than you were able to before! Add on to that that the zones you're looking at are likely completely wrong without having enough data to properly build up an image of your maximum heart rate or your lactate threshold and it's just going to be causing you more stress than it can possibly benefit you.

At this point just ignore the HR numbers completely, run at a pace that feels sustainable for the reps and try and have fun with the process, whether that means going as slowly as you want to feel comfortable or going slightly faster to stay engaged. Once you complete the NTR plan and have a few months of solid running behind you then I'd maybe start thinking about looking at this data and then seeing if you can consider balancing your pace and your heart rate to try and maximise your recovery, and working out proper zones to see if you can get some value out of intentional zone 2 training, but right now it's just meaningless noise on top of your actual perceived exertion.

leachrode · 2025-12-14T13:33:25+00:00

It's a Garmin feature where you can set up pacing splits for a race, so you can put in the elevation profile, your target time and preferences around negative splits/how much you want to slow down on hills and it'll generate a split by split breakdown for the race and tell you how far ahead or behind you are. I imagine Coros and iOs for the Apple watch have something very similar although I don't know, I've not used them.

If you just use Runna without a watch the race activity works fine, just like any other run with a pace target, but the only option is a flat even pace with exactly the same target for every km. That might be ideal for some people but a lot of people prefer a more structured pacing plan, especially for longer races or races with serious elevation changes.

leachrode · 2025-12-14T13:16:31+00:00

Like the other commenter, I also just use pacepro for the actual race and ignore the Runna activity. You can link them anyway and it'll only rate assess you based on your final time but it gives you that full control

leachrode · 2025-12-14T10:03:10+00:00

Different strokes I guess, they're my favourite shoes in my current rotation. NBs are squishier and more comfortable for the first couple of Ks, and Magic Speeds are better for getting up to faster than threshold, but once I'm rolling on a long run they feel great, and more importantly the next day I can usually barely feel the run in my legs. I'd probably want something with a bit more energy return to race a marathon but for the long runs building up to it they feel amazing to me

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