ハーフマラソントレーニングプラン

How to train after a race

First off, congratulations on finishing your race! Whether it was your first time covering the distance or another milestone in your running journey, that finish line is a moment to be proud of. But recovery is just as important as training - and what you do now will shape how quickly you bounce back and how strong you’ll feel heading into your next goal.

Racing places a big demand on your body, no matter the distance. Muscles, joints, and energy stores all need time to repair. Jump back into full training too quickly and you risk injury or burnout; recover the right way and you’ll return fresher, fitter, and more motivated than ever.

Success comes down to balance. 5-6 days of proper rest, some light cross-training, and easy runs help you stay active without overloading your system. Pair that with good sleep, smart nutrition, and mobility work, and you’ll give your body exactly what it needs to adapt and grow stronger.

The best way to bring it all together is with a structured recovery plan. Runna’s 3-week post-race programs are designed to guide you through this crucial transition, with tailored options for beginners, intermediates, advanced runners, and elites - so you recover well, maintain fitness, and get ready for your next challenge.

Hi! You did it - what an achievement. That finish line moment is yours forever, and now we’ll make sure the weeks after feel just as good. Whether it’s your first race or a PB, we’ll guide your recovery so you bounce back stronger, stay injury-free, and feel ready for what’s next.

ベン・パーカー（ヘッドコーチ

Why choose our post-race recovery plan?

No matter how far or fast you ran, we’ll give you everything you need to recover right and come back stronger.

パーソナル・プラン

Your post-race recovery plan is built around you. Whatever you've just achieved, we’ll guide your recovery so you bounce back stronger, stay injury-free, and feel ready for whatever comes next.

指導とサポート

Recovery can feel uncertain, but you’re never on your own. Our in-app resources cover everything from nutrition to mobility, and our support team is available 24/7 to guide you through each stage.

エリートコーチング

Our world-class coaches, including former Olympians, know what it takes to bounce back after big races. With their expertise, you’ll recover smarter, avoid setbacks, and be ready for your next goal.

トラッキングとインサイト

Log your recovery runs, strength, or mobility sessions in Runna and celebrate progress along the way. You’ll see how quickly balance returns, leaving you prepared for your next training block.

始め方

Runna makes recovery simple. From your first rest day to rebuilding mileage, you’ll know exactly how to bounce back stronger.

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プランを選ぶ

Select the post-race recovery plan that matches your experience and distance. We’ll guide your recovery, tailoring it to your fitness, routine, and schedule.