How My First Month Using the Runna App Marathon Training Plan has gone. - RUN SDJ

Aug 13, 2025

Intro

This is a quick summary of How My First Month Using the Runna App Marathon Training Plan has gone 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

Four runs per week: easy run, tempo run, interval session, and long run.
Easy run: 8‑11 km at a conversational pace of 5:10‑5:15 per km (Steve’s “Runna easy pace”).
Planning ahead: schedule the day, route, and any audio (podcast/audiobook) before you head out to keep the run fresh.
Interval workouts evolve weekly (see example below) and include 1‑3 min recovery between repeats.
Tempo work uses longer repeats (300 m‑4 km) with minimal rest; the hardest session for Steve but key for speed.
Long runs range 12‑21 km and often use a progression format (e.g., three 6 km blocks with increasing pace).
Parkrun boost: slip a Saturday 5 km park run into the later, faster segment of a long run for a group‑pacing lift.

Workout Example

Week 2 Interval Session (based on Steve’s plan)

Warm‑up: 1 km easy
6 × 1 km repeats @ 4:15 min/km
Recovery: 1‑3 min jog between repeats
Cool‑down: 1 km easy

Week 3 Tempo Session

Warm‑up: 1 km easy
4 × 800 m @ 4:25 min/km (no rest)
4 × 1 km @ 5:15 min/km (no rest)
Total tempo distance ≈ 4.8 km
Cool‑down: 1 km easy

Week 2 Long Run (Progression)

18 km total, split into three 6 km blocks:
- Block 1: easy pace (≈ 5:30 min/km)
- Block 2: moderate pace (≈ 5:00 min/km)
- Block 3: faster finish (≈ 4:45 min/km) – include the Saturday park‑run segment for group pacing.

Practical Tips

Set your weekly schedule in the Runna app and let it sync to your watch so you can swap days instantly if needed.
Use audio (podcasts, audiobooks) on easy runs to keep the mind engaged.
Track recovery intervals (1‑3 min) to stay within the target pace windows.
Break long runs into chunks (progression or segment splits) to make them mentally manageable.
Add a park‑run or any group run into the faster part of a long run for a confidence boost.

Closing Note

Give these workouts a try and tweak the paces to match your own recent race times in the Pacing app. The structure Steve follows works well for many runners, and you can adapt the distances or interval lengths to suit your schedule. Keep experimenting, stay consistent, and enjoy the journey to your marathon goal!

Remember to watch the full video on RUN SDJ for more insights and Steve’s personal reflections.