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 start running
Whether your goal is to run your first 5k, improve your fitness, or get back into running after time away, the key is starting steady and staying consistent. By focusing on form, building a weekly routine, and supporting your training with strength work, recovery, and good nutrition, you’ll set yourself up for success from the very beginning.
A popular first milestone is running 5k without stopping. At around 3.1 miles, it’s an achievable goal for almost anyone, even if you’re starting with no running experience or don’t feel especially fit right now. Once you can cover the distance comfortably, you can work on running it faster - or even sign up for your first race.
The most important step is consistency. Here are a few ways to make it stick:
• Build a weekly routine with a few runs you can repeat each week.
• Add your sessions to your calendar so they become part of your schedule.
• Sign up for a 5k race to give yourself a motivating target.
• Run with friends or a local club to make it social and fun.
The best way to bring all of this together is with structure. Runna will create a personalized beginner-friendly plan tailored to your goals, schedule, and preferences - guiding you through every run so you can start strong from day one.
Why choose our beginner running plans?
No matter your starting point or your goal, we’ll give you the plan, guidance, and support to build a running habit that sticks.
Plano personalizado
Your plan adapts to your starting point, schedule, and goals. Whether you’ve never run before, you’re coming back after a break, or you simply want to build fitness, Runna creates a program that moves at your pace and grows with you.
Orientação e suporte
Starting out can feel confusing, but you won’t be on your own. We’ll walk you through everything - from mixing running and walking to knowing when to rest - and our 24/7 support team is always there to answer your questions.
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
Starting your running journey should feel simple and supported - and with Runna, it does.
Escolha seu plano
Pick your starting point and we’ll build a plan that adapts to you, whether you’re brand new, returning, or getting fitter.
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 session is broken down for you, so you always know exactly what to do.
Atingir essa meta
Stick with the plan and you’ll hit your first milestone, whether it’s a first 5k, better fitness, or just making running part of your life.
Explicação dos exercícios
Your beginner plan includes a mix of sessions - each designed to ease you into running, build fitness safely, and keep you progressing.
Walk-runs
These sessions mix walking and running in set blocks. They’re the foundation of beginner training - helping you build stamina gradually without overloading your body.
Easy Run
Easy runs are the next step once you’ve moved beyond walk-run intervals, where you run continuously at a relaxed, conversational pace. They build aerobic fitness and leg strength while keeping training enjoyable and low-stress.
Recovery run
Recovery runs are very short, gentle jogs that give your body a break between harder efforts. They help loosen tight muscles, boost circulation, and keep your legs feeling fresh as you build up your running habit.
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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