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.

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How to train for a triathlon

A triathlon is an endurance race that combines swimming, cycling, and running - always in that order. Distances vary, from shorter sprint events all the way up to the Ironman:

• Ironman: 3.8 km swim, 180 km bike, 42.2 km run (226 km total)
• Half Ironman (70.3): 1.9 km swim, 90 km bike, 21.1 km run (113 km total)
• Olympic: 1.5 km swim, 40 km bike, 10 km run (51.5 km total)
• Sprint: 0.75 km swim, 20 km bike, 5 km run (25.75 km total)

Triathlon training is demanding - it pushes your endurance, resilience, and mental grit across three sports - but the variety also keeps it fresh and rewarding. Once you complete your first race, it’s easy to see why so many athletes come back for more.

Training well means balancing all three disciplines in a way that’s sustainable. That might look like following the 80/20 principle (80% of training easy, 20% harder efforts), making your sessions social by joining a club, and committing to a routine that fits your lifestyle. The real key is structure: a plan that manages your swim, bike, and run while keeping you consistent and accountable.

That’s where Runna comes in. We’ll create a personalized triathlon program built around your fitness, distance, and goals - and we’ll guide you through every step, from your first session to the finish line.

Hi there! Juggling three sports can feel daunting at first, but you don’t have to do it alone. We’ll give you the structure and support to stay on track, build your fitness step by step, and show up on race day knowing you’re ready.

Ben Parker, Entrenador jefe

Why choose our triathlon training plan?

Whatever your triathlon distance or experience, we’ll give you the structure, support, and personalization you need to fit running into your swim-bike routine and reach your goals.

Plan personalizado

Your triathlon running plan adapts to your fitness, race distance, and schedule. Every run is structured to fit smoothly alongside your swim and bike sessions, so all three disciplines work together.

Orientación y apoyo

Training for a triathlon can feel overwhelming - but you’re never on your own. Our in-app articles explain everything from pacing to recovery, while our support team is available 24/7 to keep you on track.

Entrenamiento de élite

Our world-class coaches, including former Olympians, have helped runners of all levels hit their goals. With their expertise, you’ll train smarter, build speed, and arrive at the start line ready to perform.

Seguimiento e información

Track your runs, celebrate milestones, and watch your pace improve. Runna gives you clear feedback and insights so you can see your progress and show up on race day confident and ready.