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 during the off-season
Off-season doesn’t mean stopping - it’s about keeping your fitness ticking over while giving your body time to recharge. By lowering intensity but staying consistent, you’ll hold onto your progress and come back stronger when race prep begins again.
A maintenance plan keeps you running regularly but with less pressure. Think of it as a chance to reset: you stay active, avoid injury, and rebuild motivation without burning out. It’s also the perfect time to focus on recovery, strength, and the simple enjoyment of running.
To make the most of your off-season, try:
• Staying consistent: Run a few times each week, but at easier paces and with lower mileage than peak training.
• Adding variety: Explore trails, mix in cross-training, or run socially with friends to keep things fun.
• Building strength: Use this period to improve core, mobility, and overall conditioning.
• Planning ahead: Having your next race in the calendar, even months away, keeps you motivated and accountable.
With Runna, your personalized maintenance plan structures it all for you - we’ll keep you consistent, confident, and ready to step up when your next training block begins.
Why choose our maintenance running plan?
Whatever your goals between race seasons, we’ll keep you consistent, motivated, and ready for what’s next.
Plan personnalisé
Your maintenance plan adapts to your fitness, schedule, and goals. We’ll set the right mix of runs, strength, and recovery so you stay fit without overtraining.
Orientation et soutien
Even without a race on the horizon, we’ve got you covered. From expert tips on recovery and strength work to 24/7 support, we’ll make sure your off-season feels purposeful and productive.
Entraînement d'élite
Our world-class coaches, including Olympians, know the value of structured downtime. Their expertise is built into every plan, helping you recover well while holding onto fitness.
Suivi et analyse
Track your runs, celebrate consistency, and see how your fitness holds steady. Runna gives you clear feedback and insights so you know you’re maintaining a strong base.
Comment démarrer
Runna makes off-season training easy. We’ll give you the structure, motivation, and confidence to stay consistent until your next big goal.
Choisissez votre plan
Pick your plan and we’ll do the rest - turning your goals into structured, purposeful training that keeps you strong.
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 be ready to step into your next race block stronger than ever.
Tel que présenté dans
Inspiration
How to Keep Fit When Not Training for a Specific Event
Don't have a specific goal in mind or a race you want to enter? No problem. Check out our top tips.
How to train for a goal with some extra time to play with
Got a race in mind further away than the length of your plan? No problem. Check out our top-tips on how to best prepare for this.
Top Tips to Maximize your Recovery
Here are all of our top tips to help you recover from your tough sessions as quickly as possible and keep those injuries at bay
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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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