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 start running

Whether your goal is to run your first 5k, improve your fitness, or get back into running after time away, the key is starting steady and staying consistent. By focusing on form, building a weekly routine, and supporting your training with strength work, recovery, and good nutrition, you’ll set yourself up for success from the very beginning.

A popular first milestone is running 5k without stopping. At around 3.1 miles, it’s an achievable goal for almost anyone, even if you’re starting with no running experience or don’t feel especially fit right now. Once you can cover the distance comfortably, you can work on running it faster - or even sign up for your first race.

The most important step is consistency. Here are a few ways to make it stick:

• Build a weekly routine with a few runs you can repeat each week.

• Add your sessions to your calendar so they become part of your schedule.

• Sign up for a 5k race to give yourself a motivating target.

• Run with friends or a local club to make it social and fun.

The best way to bring all of this together is with structure. Runna will create a personalized beginner-friendly plan tailored to your goals, schedule, and preferences - guiding you through every run so you can start strong from day one.

Hi! Welcome to your first running plan. Starting out can feel daunting, but we’ll guide you step by step, keep things simple, and help you enjoy the process as you build confidence. You’re in the right place!

ベン・パーカー（ヘッドコーチ

Why choose our beginner running plans?

No matter your starting point or your goal, we’ll give you the plan, guidance, and support to build a running habit that sticks.

パーソナル・プラン

Your plan adapts to your starting point, schedule, and goals. Whether you’ve never run before, you’re coming back after a break, or you simply want to build fitness, Runna creates a program that moves at your pace and grows with you.

指導とサポート

Starting out can feel confusing, but you won’t be on your own. We’ll walk you through everything - from mixing running and walking to knowing when to rest - and our 24/7 support team is always there to answer your questions.

エリートコーチング

Our coaching team includes world-class runners and Olympians who know what it takes to build a strong foundation. Their expertise is built into every session, giving you the structure and confidence to improve safely and effectively.

トラッキングとインサイト

Track every run, celebrate each milestone, and watch your progress as you build up. Runna makes it simple to see how far you’ve come - and keeps you motivated to take the next step.

始め方

Starting your running journey should feel simple and supported - and with Runna, it does.

Get Started

プランを選ぶ

Pick your starting point and we’ll build a plan that adapts to you, whether you’re brand new, returning, or getting fitter.

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 session is broken down for you, so you always know exactly what to do.

目標を達成する

Stick with the plan and you’ll hit your first milestone, whether it’s a first 5k, better fitness, or just making running part of your life.

ワークアウトの説明

Your beginner plan includes a mix of sessions - each designed to ease you into running, build fitness safely, and keep you progressing.

Walk-runs

These sessions mix walking and running in set blocks. They’re the foundation of beginner training - helping you build stamina gradually without overloading your body.

Easy Run

Easy runs are the next step once you’ve moved beyond walk-run intervals, where you run continuously at a relaxed, conversational pace. They build aerobic fitness and leg strength while keeping training enjoyable and low-stress.

Recovery run

Recovery runs are very short, gentle jogs that give your body a break between harder efforts. They help loosen tight muscles, boost circulation, and keep your legs feeling fresh as you build up your running habit.