How I set up the Runna App to train for a Marathon + First Impressions - RUN SDJ
Intro: This is a quick summary of How I set up the Runna App to train for a Marathon + First Impressions from RUN SDJ. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points:
- The runner chooses a 16‑week marathon plan in Runna, targeting the Paris Marathon (April 2024).
- Plan is built around four training days per week, with the long run scheduled for Sunday.
- Runs are categorized as Easy, Interval, Tempo, and Long; total mileage ≈ 900 km over the block.
- Personal best (PB) used for pacing: a recent 5K time of 21 min 12 sec.
- The app syncs workouts to Garmin Connect, placing them on the watch’s calendar for on‑day guidance.
- Flexibility: you can rearrange weeks, swap days, and add strength/conditioning on off‑days.
Workout Example (Week 1):
- Easy Run – 6 km at a comfortable pace (≈ 1 min slower than 5K pace).
- Interval Session – 5 × 800 m with 2 min jog recovery, each interval at 5K race effort (≈ 4 min per 800 m).
- Tempo Run – 8 km total; 5 km at “marathon pace” (≈ 5 % slower than 5K pace, around 5 min per km).
- Long Run (Sunday) – 16 km at easy‑moderate effort, focusing on time on feet rather than speed. All distances are in kilometers, matching the runner’s unit preference.
Closing Note: Give the Runna plan a try, tweak the paces to match your own recent 5K time, and sync it with your watch via Garmin Connect. Feel free to customize the days and workout lengths to fit your schedule—then hit the road and watch your marathon fitness soar!
References
Workout - Marathon Speed Intervals
- 10min @ 7'00''/km
- 5 lots of:
- 800m @ 5'00''/km
- 2min rest
- 10min @ 7'00''/km
Ready to start training?
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this workout:
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to import the workout after you install it.
to import the workout after you install it.
