ハーフマラソントレーニングプラン

What is a Train Your Way plan?

A Train Your Way plan is a fully flexible training program designed to adapt entirely to your lifestyle, goals, and preferences, whatever they may be. Whether you're running to stay fit, support your mental wellbeing, complement another sport, or simply enjoy the act of running itself, this plan gives you the freedom to do it your way.

At its core, Train Your Way is about personalization without pressure. You choose your training focus, set your mileage targets, and decide how many days a week you want to run. The plan then shapes itself around your inputs, offering smart structure without unnecessary constraints.

Unlike other plans that follow a set progression or intensity, Train Your Way is built for flexibility. There's no fixed outcome or one-size-fits-all approach, just a framework that supports your goals, however they change over time.

This plan is ideal for anyone who wants structure, but not rigidity. Whether you're running for health, building a consistent habit, or looking for a low-pressure way to stay active, Train Your Way helps you stay motivated and in control.

Hi! You’ve chosen to Train Your Way, and we’re here to make sure it works for you. Whether you’re running for fitness, balance, or pure enjoyment, we’ve got you. Week by week, we’ll help you stay consistent, build confidence, and keep running on your own terms.

ベン・パーカー（ヘッドコーチ

Why choose our Train Your Way plan?

Whatever your experience or reason for running, we’ll give you everything you need.

パーソナル・プラン

Your plan adapts to your fitness, schedule, and goals. No matter how or why you run, Runna builds a program around you - shaping mileage, focus, and frequency to fit your lifestyle.

指導とサポート

Running your way doesn’t mean going it alone. Our in-app guidance covers everything from recovery to cross-training, 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, know that success isn’t only about racing. With their expertise, you’ll learn how to train smarter, enjoy running more, and keep moving forward.

トラッキングとインサイト

Log your runs, follow your sessions, and celebrate milestones in your own way. Runna gives you clear feedback and insights so you can see progress over time and stay motivated without the pressure of a finish line.

始め方

Runna takes the guesswork out of building a running routine. From your first session to finding your stride, you’ll know exactly what to do and how to get there.

Get Started

プランを選ぶ

Pick Train Your Way and set your preferences - mileage, focus, or frequency. We’ll create a plan that adapts to you.

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 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 build fitness, confidence, and a routine you love.

ワークアウトの説明

Your Train Your Way plan includes a variety of sessions - each with a clear purpose. Here’s what they are and how they’ll help you become a stronger runner.

Easy Run

Easy runs are slower, conversational-paced runs. They build general fitness while giving your body time to recover, so running stays sustainable and enjoyable.

Hills

Hill reps are hard efforts run uphill with an easy jog or walk back down. They build leg strength, power, and running form - useful for anyone who wants stronger strides and more resilience on varied terrain.

A woman running down a dirt road in a park.

Interval sessions

Intervals are short, fast bursts with recovery in between. They improve top-end speed and running economy, making all your other runs feel easier and more efficient.

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

Long run

Long runs are steady efforts at an easy pace, gradually building distance. They’re great for developing endurance and confidence, whether you’re running for health, headspace, or a future race.

Recovery run

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.

Strides

Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They leave you feeling quicker and add a fun, energizing element to your week.

Tempo sessions

Tempo runs are sustained efforts at a “comfortably hard” pace. They build speed endurance, helping you run stronger for longer.

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.