ハーフマラソントレーニングプラン

Why use a personalized training plan?

No two runners are the same. A one-size-fits-all plan might get you started, but it won’t adapt when life happens, when you improve, or when your goals shift. That’s where personalized training makes the difference.

A well-designed plan increases mileage and intensity gradually, allowing your body to adapt and grow stronger without risking injury. You’ll build endurance, improve efficiency, and develop speed in a sustainable way - so you can keep progressing week after week.

Personalization also means every detail is shaped around you: your fitness level, your schedule, your strengths, and your weaknesses. Struggle with consistency? Your plan can help you build routine. Training around work, family, or another sport? It flexes with your lifestyle. Returning from injury? It adjusts to keep you safe and rebuild confidence step by step.

The right plan doesn’t just tell you what to run. It connects your sessions with recovery, strength, and nutrition, ensuring you have the full toolkit to train smarter, not harder. With this structure in place, you’ll unlock your potential, reduce the risk of setbacks, and - most importantly - enjoy the process of becoming a stronger, more resilient runner.

Hi! You’ve taken the hardest step: getting started. Whether it’s a race, a distance, or just running stronger, we’ll keep you on track week by week - so you reach the finish line confident, prepared, and proud.

ベン・パーカー（ヘッドコーチ

Why choose our our personalized training plans?

No matter your starting point or your goal, we’ll give you everything you need to get there.

パーソナル・プラン

Your training adapts to your fitness, schedule, and goals. From your first 5k to an ultramarathon, Runna builds a plan that fits you and grows with your progress.

指導とサポート

You’re never on your own. Our in-app articles explain everything from pacing to recovery, while our support team is available 24/7 to keep you on track.

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, stay consistent, smash your goals.

トラッキングとインサイト

Track your runs, celebrate milestones, and see your progress unfold. Runna gives you clear feedback and insights so you can track real progress and feel stronger with every step.

始め方

Runna takes the guesswork out of running. You’ll always know what to do, when to do it, and how to keep progressing.

Get Started

プランを選ぶ

Pick the distance or focus that matters most to you - and we’ll create a plan that adapts to 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 your plan and you’ll run fitter, stronger, and prouder than you thought possible.

ワークアウトの説明

Your personalized training plan 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 for 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. They improve endurance and efficiency so you can go further with confidence and maintain form deep into your runs.

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 hard efforts run uphill with an easy jog or walk back down. They build leg strength, power, and running form - helping you stay efficient and resilient at any distance.

ロングラン

Intervals are short, fast bursts with recovery in between. They boost speed and running economy, making goal pace at any distance feel more comfortable and sustainable.

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 get your legs ready for the next key workout without 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 the strength and speed endurance to hold faster paces for longer, whatever your goal distance.

Time Trial

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.