---
title: "TrainPace vs Runna - Free Plans & Paces | TrainPace"
description: "TrainPace vs Runna compared. TrainPace is a free, no-app toolkit for self-coached runners: training paces, plans, GPX course pacing, and race fueling."
url: https://trainpace.com/calculator/trainpace-vs-runna
---

# TrainPace vs. Runna

TrainPace vs Runna compared. TrainPace is a free, no-app toolkit for self-coached runners: training paces, plans, GPX course pacing, and race fueling.

Runna is a paid app with adaptive plans and audio-guided workouts. TrainPace is a free, no-signup web toolkit that gives you the training paces, plan, course pacing, and fueling strategy without a subscription.

- TrainPace is free with no app or subscription; Runna is a paid mobile subscription
- Both build structured running plans from your goal race and fitness
- TrainPace adds VDOT pace zones, GPX course pacing, and an AI fuel planner Runna does not have
- Runna offers adaptive plans, audio guidance, and device sync that TrainPace does not
- Use your Strava or Garmin GPX export in TrainPace to analyze your race course

## Frequently asked questions

### Is TrainPace a free alternative to Runna?

Yes. TrainPace is completely free with no app download or subscription. You can generate a periodized training plan, calculate VDOT-based paces, analyze your race course elevation, and plan race fueling without paying anything.

### What does Runna do that TrainPace does not?

Runna is a native mobile app with adaptive plans that adjust automatically, audio-guided workouts, strength plans, and direct device sync with Garmin and Apple Watch. TrainPace is a web tool and does not record activities or sync from a watch automatically.

### What does TrainPace do that Runna does not?

TrainPace includes a VDOT race-time predictor, GPX course pacing that adjusts effort for hills, and an AI race-day fuel planner. All of it is free and needs no login for the core tools.

### Can I use TrainPace and Runna together?

Yes. Many runners follow a plan in one tool and use TrainPace to check training paces, analyze a specific race course from a GPX file, and dial in fueling.

- [Build a Free Training Plan](https://trainpace.com/plan)

## Training pace reference

**Training paces by recent 5K time (min/km)**

| 5K time | VDOT | Easy | Marathon | Threshold | Interval | Rep |
| --- | --- | --- | --- | --- | --- | --- |
| 15:00 | 69.6 | 3:45–4:30 | 3:23–3:42 | 3:15 | 2:56 | 2:32 |
| 17:30 | 58.2 | 4:20–5:12 | 3:54–4:17 | 3:46 | 3:23 | 2:56 |
| 20:00 | 49.8 | 4:54–5:53 | 4:26–4:51 | 4:16 | 3:51 | 3:19 |
| 22:30 | 43.4 | 5:29–6:34 | 4:57–5:25 | 4:46 | 4:18 | 3:43 |
| 25:00 | 38.3 | 6:03–7:14 | 5:28–5:59 | 5:16 | 4:45 | 4:06 |
| 27:30 | 34.2 | 6:37–7:53 | 5:59–6:33 | 5:46 | 5:13 | 4:30 |
| 30:00 | 30.8 | 7:11–8:32 | 6:30–7:06 | 6:16 | 5:40 | 4:54 |
| 32:30 | 28.0 | 7:44–9:10 | 7:01–7:39 | 6:46 | 6:07 | 5:17 |
| 35:00 | 25.6 | 8:17–9:48 | 7:31–8:12 | 7:15 | 6:34 | 5:41 |

## Compare TrainPace with other apps

- [A Free Runna Alternative](https://trainpace.com/calculator/free-runna-alternative)
- [TrainPace vs. TrainingPeaks](https://trainpace.com/calculator/trainpace-vs-trainingpeaks)
- [A Free TrainingPeaks Alternative](https://trainpace.com/calculator/free-trainingpeaks-alternative)
- [Strava vs. TrainPace for Training](https://trainpace.com/calculator/strava-vs-trainpace-for-training)

## Other TrainPace tools

- [Pace Calculator](https://trainpace.com/calculator) — training paces from a recent race result
- [VDOT Calculator](https://trainpace.com/vdot) — fitness score and equivalent race times
- [Training Plan Builder](https://trainpace.com/plan) — week-by-week 5K to marathon plans
- [Race Fuel Planner](https://trainpace.com/fuel) — carbs per hour and gel counts
- [Elevation Finder](https://trainpace.com/elevation-finder) — GPX route and climb analysis

## For AI agents

Every page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.

- [llms.txt](https://trainpace.com/llms.txt) — site index for agents
- [llms-full.txt](https://trainpace.com/llms-full.txt) — every page's Markdown in one file
- [MCP server docs](https://trainpace.com/mcp) — endpoint, tools, and client setup