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.
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How to return to running
Getting back into running after time off can feel daunting - but with the right approach, it can also be exciting.
Whether your goal is to run a relaxed 5k, improve overall fitness, or simply get back into a rhythm, success comes from easing in gradually and focusing on the foundations. That means refreshing your form, building strength alongside your runs, and staying smart with recovery and nutrition.
For many, a steady 5k (5 kilometers, or about 3.1 miles) is the perfect reentry point. It’s achievable, motivating, and a great way to measure progress. Once you’ve hit that milestone, you can gradually work on pace, distance, or even sign up for a race to give yourself a new goal.
• Consistency is what really drives progress. To help stay on track, try:
• Creating a weekly routine with a few short, manageable runs
• Adding sessions to your calendar so they become part of your schedule
• Signing up for a race to give yourself accountability and motivation
• Running with friends, a club, or a training buddy for extra support
Runna makes this simple by building a personalized plan that adapts to your fitness, goals, and availability. We will give you the structure and support to rebuild fitness safely, regain consistency, and rediscover the joy of running, no matter how long it’s been.
Why choose our return to running training plan?
No matter your break or your goal, we’ll give you the structure and support to return with confidence.
Plano personalizado
Your comeback is unique. We’ll build a training plan around your current fitness, past experience, and goals so every run feels achievable and purposeful.
Orientação e suporte
Our expert advice, in-app tips, and 24/7 support team make sure you never feel lost. We’ll keep you motivated and on track, step by step.
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, stay consistent, and return to running feeling stronger than ever.
Rastreamento e insights
Log your runs, track progress, and see your fitness build week by week. Runna integrates with Garmin, Apple Watch, Coros, and Strava so you’ve always got a clear view of your comeback.
Como você pode começar
We will guide your comeback step by step - giving you the structure, confidence, and motivation to rebuild stronger than ever.
Escolha seu plano
Select the return-to-running plan - we’ll adapt it to your fitness and schedule so every step feels achievable.
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 you’ll finish the plan feeling confident, capable, and proud of your return.
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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