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 triathlon
A triathlon is an endurance race that combines swimming, cycling, and running - always in that order. Distances vary, from shorter sprint events all the way up to the Ironman:
• Ironman: 3.8 km swim, 180 km bike, 42.2 km run (226 km total)
• Half Ironman (70.3): 1.9 km swim, 90 km bike, 21.1 km run (113 km total)
• Olympic: 1.5 km swim, 40 km bike, 10 km run (51.5 km total)
• Sprint: 0.75 km swim, 20 km bike, 5 km run (25.75 km total)
Triathlon training is demanding - it pushes your endurance, resilience, and mental grit across three sports - but the variety also keeps it fresh and rewarding. Once you complete your first race, it’s easy to see why so many athletes come back for more.
Training well means balancing all three disciplines in a way that’s sustainable. That might look like following the 80/20 principle (80% of training easy, 20% harder efforts), making your sessions social by joining a club, and committing to a routine that fits your lifestyle. The real key is structure: a plan that manages your swim, bike, and run while keeping you consistent and accountable.
That’s where Runna comes in. We’ll create a personalized triathlon program built around your fitness, distance, and goals - and we’ll guide you through every step, from your first session to the finish line.
Why choose our triathlon training plan?
Whatever your triathlon distance or experience, we’ll give you the structure, support, and personalization you need to fit running into your swim-bike routine and reach your goals.
Plano personalizado
Your triathlon running plan adapts to your fitness, race distance, and schedule. Every run is structured to fit smoothly alongside your swim and bike sessions, so all three disciplines work together.
Orientação e suporte
Training for a triathlon can feel overwhelming - 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 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
Track your runs, celebrate milestones, and watch your pace improve. Runna gives you clear feedback and insights so you can see your progress and show up on race day confident and ready.
Como você pode começar
Runna takes the guesswork out of triathlon prep. We’ll handle the running - so you can focus on racing stronger, faster, and more confident.
Escolha seu plano
Tell us your race - Sprint, Olympic, Half Ironman, or Ironman - and we'll create a 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
Be consistent and we’ll get you to race day ready to smash your triathlon - strong, confident, and proud of what you’ve achieved.
Destacado em
Inspiração
Top Running Tips for Triathlon Training
Here are some of our top tips to get you triathlon run ready.
Fueling During a Triathlon
Get the most out of your swim, bike, run by getting your fueling right!
Managing your running around triathlon training
We've covered everything you need to know to develop your running while training for a triathlon or IRONMAN
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