ハーフマラソントレーニングプラン

フィニッシュラインを越えるスリル、よくやったワークアウトの満足感、そして常に限界に挑戦することから生まれる爽快感を理解しています。適切なハーフマラソントレーニングプランがあれば、これらすべて、そしてそれ以上のことを達成できます。

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ハウツー

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.

Hi! Welcome to your 5k training plan. Whether this is your very first race or you’re chasing a faster time, we’ll be with you every step of the way. Stick with the plan and together we’ll get you across that finish line strong.

ベン・パーカー（ヘッドコーチ

Why choose our 5k training plan?

Whatever your pace, background, or finish-line dream, we’ll guide you every step of the way.

パーソナル・プラン

Your 5k plan adapts to you - your fitness level, your goals, and your weekly schedule - so training always fits seamlessly into your life.

指導とサポート

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.

エリートコーチング

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.

トラッキングとインサイト

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.

始め方

Training for a 5k should feel simple and stress-free - and with Runna, it is.

Get Started

プランを選ぶ

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.

アプリをダウンロードする

Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.

走れ、走れ、走れ！

Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.

目標を達成する

Stick with the plan and you’ll toe the line ready to crush your 5k - and finish stronger than you thought possible.

ワークアウトの説明

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.

イージーラン

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.

A couple of women that are running in a race.

ヒルズ

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.

A group of people standing around each other in a field.

インターバル・セッション

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.

ロングラン

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.

リカバリーラン

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.

ストライド

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.

テンポセッション

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.