Plan de entrenamiento de media maratón
Entendemos la emoción de cruzar la línea de meta, la sensación satisfactoria de un entrenamiento bien hecho y la emoción que se obtiene al superar constantemente tus límites. Con el plan de entrenamiento adecuado para la media maratón, puedes lograr todo eso y más.
How to start running
Whether your goal is to run your first 5k, improve your fitness, or get back into running after time away, the key is starting steady and staying consistent. By focusing on form, building a weekly routine, and supporting your training with strength work, recovery, and good nutrition, you’ll set yourself up for success from the very beginning.
A popular first milestone is running 5k without stopping. At around 3.1 miles, it’s an achievable goal for almost anyone, even if you’re starting with no running experience or don’t feel especially fit right now. Once you can cover the distance comfortably, you can work on running it faster - or even sign up for your first race.
The most important step is consistency. Here are a few ways to make it stick:
• Build a weekly routine with a few runs you can repeat each week.
• Add your sessions to your calendar so they become part of your schedule.
• Sign up for a 5k race to give yourself a motivating target.
• Run with friends or a local club to make it social and fun.
The best way to bring all of this together is with structure. Runna will create a personalized beginner-friendly plan tailored to your goals, schedule, and preferences - guiding you through every run so you can start strong from day one.
Why choose our beginner running plans?
No matter your starting point or your goal, we’ll give you the plan, guidance, and support to build a running habit that sticks.
Plan personalizado
Your plan adapts to your starting point, schedule, and goals. Whether you’ve never run before, you’re coming back after a break, or you simply want to build fitness, Runna creates a program that moves at your pace and grows with you.
Orientación y apoyo
Starting out can feel confusing, but you won’t be on your own. We’ll walk you through everything - from mixing running and walking to knowing when to rest - and our 24/7 support team is always there to answer your questions.
Entrenamiento de élite
Our coaching team includes world-class runners and Olympians who know what it takes to build a strong foundation. Their expertise is built into every session, giving you the structure and confidence to improve safely and effectively.
Seguimiento e información
Track every run, celebrate each milestone, and watch your progress as you build up. Runna makes it simple to see how far you’ve come - and keeps you motivated to take the next step.
Cómo empezar
Starting your running journey should feel simple and supported - and with Runna, it does.
Elige tu plan
Pick your starting point and we’ll build a plan that adapts to you, whether you’re brand new, returning, or getting fitter.
Descargar la app
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
¡Corre, corre, corre!
Simply tap ‘Go’ and follow along. Every session is broken down for you, so you always know exactly what to do.
Alcanza ese objetivo
Stick with the plan and you’ll hit your first milestone, whether it’s a first 5k, better fitness, or just making running part of your life.
Explicación de los entrenamientos
Your beginner plan includes a mix of sessions - each designed to ease you into running, build fitness safely, and keep you progressing.
Walk-runs
These sessions mix walking and running in set blocks. They’re the foundation of beginner training - helping you build stamina gradually without overloading your body.
Easy Run
Easy runs are the next step once you’ve moved beyond walk-run intervals, where you run continuously at a relaxed, conversational pace. They build aerobic fitness and leg strength while keeping training enjoyable and low-stress.
Recovery run
Recovery runs are very short, gentle jogs that give your body a break between harder efforts. They help loosen tight muscles, boost circulation, and keep your legs feeling fresh as you build up your running habit.
Destacado en:
Inspiración
The Ultimate 5k Training Guide
All the training tips you need to level up your 5k running journey, from mileage to training types.
How to Improve Your Running Form
Want to run efficiently and reduce your chance of injury? Here are our top tips on how to nail your running form and run stronger!
5k & 10k checklist: All the essentials for a smooth race
Ready for your next 5k or 10k race? Make sure you have all the essentials you need to bring to the start line with you for a smooth race – and get ready to set a new PR!