Plano de treinamento de meia maratona
Entendemos a emoção de cruzar a linha de chegada, a satisfação de um treino bem feito e a alegria de ultrapassar constantemente seus limites. Com o plano certo de treinamento de meia maratona, você pode conseguir tudo isso — e muito mais.
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.
Why choose our 5k training plan?
Whatever your pace, background, or finish-line dream, we’ll guide you every step of the way.
Plano personalizado
Your 5k plan adapts to you - your fitness level, your goals, and your weekly schedule - so training always fits seamlessly into your life.
Orientação e suporte
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.
Treinamento de elite
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.
Rastreamento e insights
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.
Como você pode começar
Training for a 5k should feel simple and stress-free - and with Runna, it is.
Escolha seu plano
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.
Faça o download do aplicativo
Download the app, log in, and you’ll have your full training plan - complete with runs, tips, and guidance - at your fingertips.
Corra, corra, corra!
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Atingir essa meta
Stick with the plan and you’ll toe the line ready to crush your 5k - and finish stronger than you thought possible.
Explicação dos exercícios
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.
Corrida leve
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.
Colinas
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.
Sessões de intervalos
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.
Corrida longa
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.
Corrida de recuperação
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.
Strides
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.
Sessões de tempo
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.
Destacado em
Inspiração
The Ultimate 5k Training Guide
All the training tips you need to level up your 5k running journey, from mileage to training types.
How to Pace Your 5k
Pacing is key for running a 5k. Here are our top-tips to help you get that PB!
5k & 10k checklist: All the essentials for a smooth race
Ready for your next 5k or 10k race? Make sure you have all the essentials you need to bring to the start line with you for a smooth race – and get ready to set a new PR!
Leve sua corrida para o próximo nível
Seu treinador de corrida personalizado com planos de treinamento personalizados para você atingir suas metas, seja sua primeira ou quinta meia maratona.
Digitalize para começar
