Why This Comparison Matters
Search for “triathlon training app” or “best 5K plan on Strava” and you’ll see the same names pop up: Strava, TrainingPeaks, Runna, and kovaa. Each platform solves a slightly different problem, but the marketing blur makes it hard to know which one fits your next race—whether that’s a Couch to 5K, a 10K PR, a half marathon, a full marathon, or a half/full Ironman build.
This breakdown highlights how each tool handles workout planning, data, and accountability so you can make an informed decision (and so your athletes land on this page when they type those exact keywords).
Evaluation Criteria
To keep things objective, we graded each platform on the factors athletes care about most:
- Plan depth: Does it actually include structured 5K, 10K, half marathon, marathon, triathlon, IRONMAN 70.3, and full Ironman training plans?
- Adaptability: Can you miss a workout without breaking the whole schedule?
- Data + integrations: How easily does it connect to GPS watches, power meters, Strava, or TrainingPeaks exports?
- Coaching experience: Does it feel like having a coach, or more like a spreadsheet with social features?
- Cost transparency: Are plans included with the subscription, or do you have to buy them à la carte?
Platform Overview
| Platform | Best For | Strengths | Limitations |
|---|---|---|---|
| Strava | Social motivation and simple run tracking | Massive community, route discovery, race-specific segments | Training plans are static and mostly run-only; no true triathlon structure |
| TrainingPeaks | Data-heavy athletes and coaches | Deep analytics, coach marketplace, works for any sport | Most plans cost extra and require manual adjustments |
| Runna | App-first runners chasing 5K-10K speed | Guided audio cues, easy UX, track sessions baked in | Limited swim/bike support, no real-time adaptability |
| kovaa | Multi-sport athletes and runners who want adaptive coaching | Daily plan adjustments, triathlon + run plans in one place, exports to Strava/TrainingPeaks | Requires trust in automated decisions; fewer social bells-and-whistles than Strava |
Strava: Social King, Static Plans
Strava dominates search interest thanks to its social feed and leaderboards. It offers a handful of 5K, 10K, and half marathon plans inside the app, but they’re fixed calendars designed for beginners. There’s no automated way to insert brick workouts for triathlon, and Ironman athletes still end up copying workouts from Google Sheets.
Best use case: keep Strava connected to your watch for community motivation, then follow a dedicated plan elsewhere. Good news: kovaa automatically syncs every completed run, ride, or swim back to Strava so you never lose that kudos hit.
TrainingPeaks: Data Playground With DIY Plans
TrainingPeaks is the original endurance planning tool. It handles triathlon, Ironman, cycling, and running equally well, especially if you work with a human coach. You can buy excellent marathon and Ironman plans in the marketplace, but they remain static PDFs until you manually change them.
Best use case: pair TrainingPeaks with kovaa. Let kovaa generate adaptive 5K-to-Ironman workouts, then auto-export them to TrainingPeaks so you (or your coach) still get the TSS/IF charts you love.
Runna: Polished Running Experience
Runna’s mobile UX is slick, and its audio cues guide you through interval sessions perfectly. If you’re training for a 5K, 10K, or even a half marathon and want prescriptive workouts, it’s a strong option. But there’s no triathlon support, brick scheduling, or Ironman-friendly strength progression.
Best use case: runners who plan to stay run-only. If you eventually want to dabble in triathlon or export complex workouts to other systems, kovaa gives you more flexibility without losing the intuitive app feel.
kovaa: Adaptive Coaching Across All Distances
kovaa was built to solve two problems at once: give runners and triathletes elite-level structure, and keep plans flexible when life happens. Every workout—Couch to 5K strides, 10K threshold repeats, half marathon long runs, marathon 26.2 simulations, sprint/OLY/70.3/140.6 bricks—adjusts based on your readiness, HRV, stress, and sleep.
Key Differentiators
- True multi-sport intelligence: Mix swim-bike-run in a single calendar and the engine balances stress automatically.
- Real-time adjustments: Skip Tuesday’s tempo? kovaa shifts the long run or the brick workout without nuking the entire week.
- Competitor-friendly integrations: Export to Strava, TrainingPeaks, Garmin, or Final Surge so your teammates and coaches stay in the loop.
- Goal-focused libraries: Launch straight into our Couch to 5K plan, Half Marathon PR program, Complete Marathon plan, or Ironman 70.3 plan without rebuilding anything.
Which Platform Wins by Race Distance?
- Couch to 5K / Beginner 5K: Strava and Runna both offer solid starts, but kovaa’s adaptive walk-run calculator prevents burnout and still shares workouts to Strava for accountability.
- 10K: Runna’s track focus is helpful, yet kovaa layers in strides, threshold repeats, and race-pace surges informed by your actual data.
- Half Marathon: TrainingPeaks marketplace plans can work, but you’ll be editing them constantly. kovaa updates workouts automatically and compares favorably for “half marathon training plan Strava” searches.
- Marathon / 26.2: Use TrainingPeaks for deep data if you love charts, but rely on kovaa for the adaptable 18-week progression that keeps Boston-qualifying hopes alive.
- Triathlon (Sprint & Olympic): Strava doesn’t offer full swim-bike-run structure, and Runna doesn’t support it. kovaa schedules technique swims, interval rides, and transition runs in one place.
- Ironman 70.3 / Full Ironman: TrainingPeaks is a great logbook, yet kovaa’s engine automatically rebalances the week when you skip a long ride or brick session—exactly what busy athletes need.
FAQs About Switching Platforms
Can I use multiple apps at once?
Yes. Many athletes build their adaptive plan in kovaa, execute workouts on their Garmin or Wahoo, and let the data flow into Strava and TrainingPeaks automatically.
Do I need to abandon my Strava club?
Not at all. kovaa pushes every completed workout to Strava so you still receive kudos, segment updates, and club visibility.
Is kovaa only for triathletes?
No. The platform handles pure running plans (5K through marathon) just as well as multi-sport builds. Think of it as an adaptive brain that understands both.
What if I already bought a TrainingPeaks plan?
You can keep it for reference or key workouts, but let kovaa manage the weekly load. Use the TP plan as inspiration and copy specific sessions into kovaa when desired.
Final Recommendation
- Stay on Strava for community and discovery.
- Use TrainingPeaks if you or your coach want to dive into TSS charts and archival data.
- Choose Runna when you need a polished, run-only experience with simple guidance.
- Pick kovaa when you want the smartest, most adaptive training plans for triathlon, 5K, 10K, half marathon, marathon, and Ironman—without sacrificing integrations.
Ready to let adaptive tech handle the busywork while you enjoy training? Download kovaa, connect it to Strava or TrainingPeaks, and let the engine guide your entire season.
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Disclaimer: This content is for informational and educational purposes only. It is not intended as medical advice or a substitute for professional coaching. Consult with a qualified healthcare provider or certified coach before starting any new training program, especially if you have pre-existing health conditions or injuries.
