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 start running
If you’re new to running or coming back after time away, the Couch to 5k is the perfect place to start. It’s one of the most popular and effective ways to begin - gradual, achievable, and designed for absolutely anyone, no matter your fitness level.
The method is simple but powerful: start with short bursts of running, balanced with walking, so your body adapts without feeling overwhelmed. Each week, the walking eases off, the running builds up, and before you know it, 5k feels within reach.
Why it works:
• Progressive: You build up in small steps, never more than you can handle.
• Protective: Walking breaks reduce impact, helping you stay consistent and injury-free.
• Confidence-boosting: Every milestone proves you’re capable and keeps motivation high.
The real secret is consistency. Scheduling your runs, finding a buddy or group, or setting a 5k goal on the horizon makes the journey more enjoyable and sustainable.
With Runna, you’ll have a personalized Couch to 5k plan tailored to your lifestyle, fitness, and goals. Press "Go", follow the sessions, and we’ll take care of the rest - guiding you step by step until you’re running 5k with confidence.
Why choose our free couch to 5k training plan?
No matter your starting point, we’ll give you everything you need to reach 5k with confidence.
Plano personalizado
Your Couch to 5k plan is built entirely around you - your fitness, your schedule, your pace. Step by step, Runna makes every run feel achievable and keeps you moving confidently toward 5k.
Orientação e suporte
Starting your running journey can feel like a big step - but 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.
Treinamento de elite
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.
Rastreamento e insights
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.
Como você pode começar
No confusion, no pressure. Runna gives you a clear path from day one to 5k, with all the guidance and support you need along the way.
Escolha seu plano
Share your current fitness level, and we’ll create a Couch to 5k plan that adapts to 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 your plan and you’ll smash 5k feeling confident, proud and ready for whatever comes next.
Destacado em
Inspiração
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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.
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