Plano de treinamento de meia maratona
How to train for a marathon
A marathon is 42.195 kilometers (26.2 miles) of effort, endurance, and resilience. It’s one of the most iconic running events worldwide, with thousands of runners - from seasoned athletes to first-timers - lining up each year to take on the challenge.
It’s not just about running more. It’s about training smarter: consistent weeks, patient pacing, and mental tools for tough patches. Three to five runs lay the groundwork; strength, recovery, and nutrition do the rest.
To train well, you need structure. That means knowing when to go long, when to push the pace, and when to hold back. Runna does this for you - creating a personalized marathon plan that adapts to your fitness, schedule, and race goals, and guiding you every step of the way to 26.2 miles.
Why choose our marathon training plan?
Whatever your pace, background, or finish-line dream, we’ll guide you every step of the way.
Plano personalizado
Your plan is built around you - your fitness, schedule, and race goals. Whether it’s your first marathon or you’re chasing a new PB, Runna adapts every session to fit your life and get you to the start line ready.
Orientação e suporte
Marathon training can feel overwhelming, but you’re never on your own. Our in-app articles explain everything from long run fueling to tapering, while our 24/7 support team is here to answer questions and keep you on track.
Treinamento de elite
Our world-class coaches, including former Olympians, have guided runners of all levels to marathon success. With their expertise, you’ll train hard enough to improve - without risking burnout or injury.
Rastreamento e insights
See your progress come to life with easy-to-use tracking. Get tailored feedback that highlights your improvements and pinpoints where to grow, so you can line up on race day knowing exactly how far you’ve come.
Como você pode começar
Runna is easy to use and built for every runner. Whether you’re aiming to complete your first 26.2 or shave minutes off your best, we’ll keep you on track.
Escolha seu plano
Tell us your goals, fitness level, and race, and we’ll build a marathon plan that fits seamlessly into your life.
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
Stay consistent and trust the process - we’ll make sure you arrive at race day ready to take on 26.2 miles with confidence.
Explicação dos exercícios
Every workout in your marathon plan is there for a reason. Here’s what they mean, so you can run with clarity and confidence.
Corrida leve
Easy runs are slower, conversational-paced efforts where you focus on time on your feet. They grow your aerobic base and keep you fresh, ensuring you can handle the longer and harder marathon sessions.
Colinas
Long runs are steady runs at an easy-to-moderate pace, often including marathon-pace segments. They prepare your body and mind for the time on your feet and the endurance needed for 26.2 miles.
Sessões de intervalos
Hill reps are tough efforts run uphill with an easy jog or walk back down. They build power, efficiency, and running form - helping your legs stay strong and steady deep into marathon miles.
Corrida longa
Intervals are short, fast repeats with full recovery between each. They sharpen your speed and running economy, so marathon pace feels smoother and less demanding.
Corrida de recuperação
Recovery runs are very short, very easy jogs done after tougher workouts. They promote blood flow, loosen tired legs, and help you bounce back so you’re ready to tackle the next marathon session.
Strides
Strides are short, fast bursts of running (10–20 seconds) that boost speed and running form. They're often added before hard runs or races to prime your legs, or after easy runs to practice good form without building up fatigue to your marathon build.
Sessões de tempo
Tempo sessions are longer efforts at a “comfortably hard” pace, held for extended periods. They’re slower than intervals but held for longer, making them just as tough. They build the speed endurance and rhythm you’ll need to hold pace across the full marathon distance.
Corridas de limiar
Threshold refers to your ability to manage lactate buildup during exercise. In your plan, interval sessions target running at or just below your lactate threshold for maximum gains. They train you to manage fatigue efficiently, key for staying strong through the later miles of a marathon.
Destacado em
Inspiração
The Ultimate Marathon Training Guide
Training for a marathon can be a daunting task, so here is everything you need to know to feel strong over the full distance.
How to Pace a Marathon: Pacing Strategies, Tips, and More
Pacing is an important factor of running a marathon. Here are our top tips on how to pace your marathon race and get that PB!
Understanding your long runs
Here we explain the purpose of a weekly long run and explain why the pace within your long runs varies week on week.
Leve sua corrida para o próximo nível
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