How Kofuzi Uses the Runna App - a walkthrough - kofuzi

Aug 13, 2025

Intro

This is a quick summary of “How Kofuzi Uses the Runna App - a walkthrough” from kofuzi. 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

Goal & race selection: Choose your race (e.g., “First to Fast 5K” in New York) to pull in course elevation and join a community of runners training for the same event.
Athlete profile & plan type: Kofuzi selects the Elite plan with Elite Plus for high mileage, then sets training preferences (progressive volume, regular difficulty) and can adjust intensity globally.
Personal data: Enter recent 5K PB (≈20:33) and set the number of running days (7 days/week) and preferred long‑run day (Saturday).
Customization: Adjust hard/easy run maxes, long‑run max, difficulty (challenging, balanced, or comfortable), and the number of hard‑run days (e.g., 2 per week).
AI monitoring: Runna tracks your paces, suggests adjustments when you’re struggling, and auto‑adjusts the plan based on performance and recovery.
Travel & holidays: Add vacation dates; the app rewrites the schedule (e.g., skips long runs on travel days, swaps easy runs and speed‑ups).
Connect devices: Sync with Strava or Garmin/Apple Watch; workouts push directly to your watch, eliminating manual laps.
Easy‑run alerts: Turn off pace targets for easy/recovery runs to keep them truly easy.
Workout example: 2 × 10 × 400 m repeats at 6:15 /mi (V‑O2 max effort) and 10 × 1 km repeats at 6:55 /mi with 90‑sec rest. Weekly mileage peaks at 70 mi, with cut‑back weeks and a taper.

Workout Example

Week 2 (sample)

Warm‑up: 10‑minute easy jog.
Main set: 2 × 10 × 400 m repeats @ 6:15 /mi (≈V‑O₂ max) – 400 m each, 90 sec recovery.
Cool‑down: 10‑minute easy jog.
Long run: 15.5 mi hilly route (3 laps) for the first week, scaling up to 70 mi weekly in later weeks.

Closing Note

Give the Runna app a spin, customize the paces to match your own recent 5K time, and use the holiday‑adjustment feature to keep training on track while you travel. You can easily tailor the plan in the Pacing app to fit your own schedule. Happy training – see you on the road!