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.
What is a Run to Maintain plan?
A Run to Maintain plan is a structured program designed to keep your fitness steady and your running routine enjoyable - without the pressure of racing or ramping up mileage. Whether you’ve just finished an event, are between training cycles, or simply want to stay active through a busy period, this plan keeps you consistent and sustainable.
At its core, Run to Maintain is about protecting the fitness you’ve worked hard to build. You’ll follow a balanced schedule of easy runs and varied workouts that keep your legs moving and your motivation high, all while minimizing stress on your body. No big jumps in mileage, no intense intervals - just smart, enjoyable training that fits seamlessly into your life.
Unlike progression-focused plans, Run to Maintain is built for balance. You don’t need to chase a PB to feel good about your running. Instead, it’s about habit, recovery, and keeping your positive momentum alive.
Fully personalized to your mileage, availability, and preferences, this plan is perfect for runners who want to stay active without overcommitting. Whether you’re fresh off a race, maintaining fitness in the off-season, or simply keeping running fun and manageable, Run to Maintain gives you the structure to stay consistent.
Why choose our run to maintain plan?
Whatever your fitness level or weekly mileage, we’ll build a plan that makes consistency effortless and keeps your fitness rock solid year-round.
Plan personnalisé
Your plan adapts to the mileage, schedule, and routine you want to keep. Whether it’s three short runs a week or a steady weekly rhythm, Runna builds a program that maintains your fitness without overloading your life.
Orientation et soutien
Even when you’re not chasing a PB, you’re never on your own. Our in-app articles cover everything from recovery to motivation, while our support team is available 24/7 to keep you on track.
Entraînement d'élite
Our world-class coaches, including former Olympians, know that maintenance is as important as progression. With their expertise, you’ll train smarter, avoid burnout, and keep your body ready for the next big goal.
Suivi et analyse
Consistency pays off when you can see it. Track your runs, celebrate milestones, and get feedback that shows how steady training keeps you fit, resilient, and ready for whatever comes next.
Comment démarrer
We take the guesswork out of maintenance. Just follow your plan and enjoy the rhythm of running.
Choisissez votre plan
Pick the mileage and schedule that suit your lifestyle, and we’ll build a plan that keeps your fitness steady, sustainable, and enjoyable.
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 hold onto your fitness, avoid burnout, and keep running enjoyable year-round.
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
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.
Scannez pour commencer
