Plan d'entraînement pour le semi-marathon
Nous comprenons le plaisir de franchir la ligne d'arrivée, le plaisir d'un entraînement bien fait et l'exaltation que procure le fait de repousser constamment ses limites. Avec le bon plan d'entraînement pour le semi-marathon, vous pouvez atteindre tous ces objectifs, et bien plus encore.
How to train for a 10k
A 10k is 10 kilometers (6.2 miles) - one of the most popular race distances in the world. It’s a favorite for beginners aiming beyond 5k as well as seasoned runners pushing for speed or using it as a stepping stone to longer events.
The 10k strikes the perfect balance: tougher than a 5k but less demanding than a half marathon, making it accessible while still offering a real challenge. For first-timers, it’s an achievable milestone. For experienced runners, it’s a chance to sharpen pace and test performance.
Success comes down to consistency. Running a few times each week builds endurance and rhythm, while having a clear goal - like signing up for a race - keeps motivation high. Running with friends or a local club can also make training more fun and keep you accountable.
The best way to pull everything together is with a structured plan. Runna will create a fully personalized 10k program based on your fitness, goals, and schedule. We will guide you through every step so you stay consistent, stay motivated, and get to race day ready to run your best.
Why choose our 10k training plan?
Whatever your experience or 10k goal, we’ll give you everything you need to get there.
Plan personnalisé
Your 10k plan adapts to your fitness, schedule, and goals. Whether it’s your first step beyond 5k or you’re chasing a new PB, Runna builds a program around you and your lifestyle.
Orientation et soutien
Training for a 10k can feel like a big step up - 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.
Entraînement d'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.
Suivi et analyse
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 ready to run your strongest 10k.
Comment démarrer
Runna takes the guesswork out of 10k training. From your first run to race day, you’ll know exactly what to do and how to get there.
Choisissez votre plan
Set your goal - whether it’s your first 10k or you’re chasing a PB - and we’ll create a plan that adapts to your fitness and schedule.
Téléchargez l'application
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
Courez, courez, courez !
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Atteindre cet objectif
Stick with your plan and you’ll line up for your 10k prepared to run strong, finish proud, and hit your goal.
Les séances d'entraînement expliquées
Your 10k training includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you on race day.
Course facile
Easy runs are slower, conversational-paced runs. They build fitness while giving your body time to recover, so you’re fresh enough to get the most out of the harder sessions.
Collines
Long runs are steady efforts at an easy pace, gradually building distance. They develop the endurance and efficiency you need to cover 10k comfortably and maintain strong form through the later miles.
Séances d'intervalles
Hill reps are hard efforts run uphill with an easy jog or walk back down. They build leg strength, power, and running form - helping you maintain efficiency and drive when the 10k pace starts to bite.
Course longue
Intervals are short, fast bursts with recovery in between. They improve your top-end speed and running economy, so 10k pace feels more comfortable and sustainable.
Course de récupération
Recovery runs are very short, very easy jogs after tough sessions. They help loosen muscles, improve circulation, and get your legs ready for the next key workout without strain.
Accélérations
Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They sharpen leg turnover and form, leaving you feeling quicker and more efficient.
Séances tempo
Tempo runs are sustained efforts at a “comfortably hard” pace. They build the speed endurance needed to hold your goal 10k pace from start to finish.
Courses au seuil
Threshold refers to your ability to manage lactate buildup during exercise. In your plan, interval sessions target running at or just below your lactate threshold for maximum gains. They train you to manage fatigue and maintain a strong rhythm through the middle kilometers of your 10k.
Tel que présenté dans
Inspiration
The Ultimate 10k Training Guide
Whether you're training for your first 10k or your 10k PB, here is everything you're going to need to know
Pacing a 10k
Pacing is an important factor of running a 10k. Here are our top-tips to help you get that PB!
Top Tips for Race Day
Our Runna coaches have got together to provide you with the top tips to get the most out of your race day
Faites passer votre course à l'étape suivante
Votre coach de course personnalisé avec des plans d'entraînement sur mesure pour atteindre vos objectifs, qu'il s'agisse de votre premier ou de votre cinquième semi-marathon.
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