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 5k
A 5k is 5 kilometers (3.1 miles) - one of the most popular running distances in the world. From charity runs to major city races, it attracts beginners taking on their first event as well as seasoned runners chasing new PBs.
The beauty of the 5k is its versatility: it’s short enough to feel achievable for almost anyone, yet challenging enough to really test your speed and endurance. With the right training plan, you can build consistency, improve fitness, and enjoy every step of the journey.
The key to success is staying accountable and developing a weekly routine. Aim for a few runs each week, add them to your schedule, and, if possible, sign up for a race - having a date on the calendar is a powerful motivator. Running with friends or joining a local club can also keep training fun and social.
The best way to bring all this together is with a structured plan. Runna will create a personalized 5k program based on your goals, schedule, and experience - and it will guide you through every session so you stay consistent, stay motivated, and reach the finish line feeling your best.
Why choose our 5k training plan?
Whatever your pace, background, or finish-line dream, we’ll guide you every step of the way.
Plan personnalisé
Your 5k plan adapts to you - your fitness level, your goals, and your weekly schedule - so training always fits seamlessly into your life.
Orientation et soutien
Training for a 5k doesn’t need to be confusing. Our in-app guides explain everything from pacing strategies to race-day prep, while our 24/7 support team is always on hand to answer your questions.
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
Keep track of your progress with easy-to-use monitoring. See how your times improve, celebrate every milestone, and get feedback that helps you reach your 5k goal with confidence.
Comment démarrer
Training for a 5k should feel simple and stress-free - and with Runna, it is.
Choisissez votre plan
Set your goal - whether it’s your first 5k or a new PB - and we’ll build a training plan that fits 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 the plan and you’ll toe the line ready to crush your 5k - and finish stronger than you thought possible.
Les séances d'entraînement expliquées
Your 5k 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. Even for a 5k, they boost endurance and give you the aerobic base to sustain speed from start to finish.
Séances d'intervalles
Hill reps are tough efforts run uphill with an easy jog or walk back down. They build strength and power in your legs, helping you run faster and hold good form throughout your 5k.
Course longue
Intervals are short, fast bursts with recovery in between. They improve speed, running economy, and your ability to handle the intensity needed to push hard over 5k.
Course de récupération
Recovery runs are very short, very easy jogs after tough sessions. They help loosen muscles, improve circulation, and prepare your legs for the next workout without adding extra 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 speed endurance and help you get comfortable running faster for longer - exactly what you need for a strong 5k.
Time trials
Time trials are your chance to put your training to the test - running a set distance at your strongest, most sustainable effort. They highlight how far you’ve come, build confidence, and give you the focus to push for even bigger gains.
Tel que présenté dans
Inspiration
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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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