On the surface, 5K runners and half marathoners have a lot in common: Both lace up their running shoes, consistently pound pavement, and follow a detailed training plan. But when it comes down to transitioning from a 5K to half marathon training plan, there are some major differences to look out for, like increased mileage, longer long runs, Nutrition - Weight Loss.
The good news: If you’re familiar with a 5K already, you probably have a general routine that works for you, which can help make the transition from a 5K to half marathon training plan seamless.
But before you make the leap from 3.1 to 13.1, it’s important to ask yourself if you’re really ready for the next step. So we spoke with experts to compare the two race distances, uncover ways to know you’re ready to go the distance, and offer helpful tips on making a smooth transition.
How 5K Training and Race Day Differs From a Half Marathon
Because you’re running more than four times the distance of a 5K during a half marathon, your training plan is going to require more distance—and more of a time commitment.
How to make the transition from 3.1 to 13.1 stress-free Runner’s World training plan to break 20 minutes in the 5K, you may work up to about 30 miles per week, peaking with a 12-mile long run, while runners training to break 30 minutes in the 5K will work up to about 20 miles a week peaking with a seven-mile long run. Beginners will conquer lower weekly mileage, averaging about 12 miles per week and peaking with a 4.5 mile long run.
In contrast, those training to break 1:45 in the half will work up to about 45 miles per week, with a 16-mile long run, and runners aiming to break two hours will work up to about 30 miles in a week, peaking with a 12- to 14-mile long run. Beginners still tackle lower mileage for a half (but more than double a 5K), about 20 to 25 miles in a week with a 10- to 12-mile long run.
No matter what your fitness level or goal, when you’re moving up to a half marathon, prepare to put more of an emphasis on endurance work, particularly through the long run. The long run in particular is a “cornerstone workout,” says Elizabeth Corkum, certified run coach at Equinox in New York City and owner of Coach Corky Runs, because it helps you build the endurance needed to confidently and safely complete or compete in the half marathon.
If you typically thrive on sprint intervals and speed workouts, expect to see some changes in your workouts. With 5K training, you’ll likely face shorter distances and higher repetitions, explains Josh Wessler, ACSM-certified personal trainer and RRCA-certified run coach, like 10 reps of 400-meter repeats or four reps of mile-repeats.
Meanwhile, a typical Week Beginner Half Marathon Plan will consist of longer distances and fewer repetitions, like a tempo or threshold run. This is because the half marathon focuses less on maintaining and increasing speed as you would during a 5K, and more on settling into and sustaining an even pace throughout a longer distance.
You also need to pay close attention to the “extras” when training for a half, says Sara Plumstead, RRCA-certified run coach at break two hours, strength training routine sleep, if you’re not careful mobility routine, strength training, and taking rest days. While many runners can get away with cranking out a 5K underfueled or a tad sleep-deprived, longer distances require more responsibility, she explains, especially because distance training can increase risk for injury if you’re not careful.
A systematic review or other sources of is making sure your shoes are comfortable above all in 2020 examined 29 studies on overuse injuries in short- and long-distance runners and found that short-distance runners (those who run 15K or less) have lower injury rates compared to those who run half marathons or marathons.
Finally, your pace strategy on race day is going to look different from a 5K and half marathon, not only throughout the duration of the race, but from the start line, says Plumstead. The half marathon is more “controlled,” and you might start out at a more conservative pace and build into your half marathon race pace. With a 5K, it’s all about getting out fast from the starting line and doing your best to hit even or negative splits for all three miles.
How to Know You’re Ready to Transition from a 5K to a Half Marathon
You Actually Want to Train for 13.1
First of all, ask yourself if you want to run 13.1 miles. If the answer is yes and leaves you feeling giddy, then ask yourself another question: Are you excited to train? You should feel motivated to follow a training plan in preparation, and lead with a process-oriented mindset, she says. Race day is fun, Corkum explains, but it’s just one day compared to a few months of training.
To figure out what you truly want as a runner, tune out any white noise or peer pressure. Both Corkum and Wessler agree that there has to be an “internal fire,” or a feeling inside you that you really believe you can and want to run. “Be really clear on your reasons [for training], making sure they’re your reasons, not someone else’s,” says Wessler.
You’ve Reflected on How You Felt During 5K Training
While all you really need to fuel for a 5K is a decent injuries that came up when you trained for a 5K, if you felt generally beat up week to week, or if you were craving more mileage. With those reflections, ask yourself what you can do to mitigate injury moving forward, and what you’d like to expand on.
For example, if you struggled with injuries during your 5K training cycle, it doesn’t mean you can’t do a half marathon, but that you might need to do some extra work to address underlying issues in your training habits in order to successfully increase your training volume, explains Corkum. This might look like hiring a run coach, K Feels Mentally Harder Than a Half Marathon strength training routine (that is if you were strength training and if you weren’t, it’s smart to add that in!).
Additionally, if you felt like your schedule was jam-packed during 5K training, consider the increased time commitment that half marathon training requires. “If you felt like training for the 5K took all your available time, resources, and energy, the half is going to take more,” says Wessler. If you don’t have a lot of extra time to spare, consider delaying your half marathon debut by another training cycle or two, when you will have more time.
You Can Handle More Mileage
The RW Guide to Mastering the Half Marathon consistently running about 30 minutes three times a week and staying injury-free, you’re ready to move from a 5K to a half marathon, according to Plumstead. If you already have a good base, you ideally want at least eight weeks to train, but give yourself 12 to 16 weeks if you want more of a gradual buildup, she says.
Take your long runs into account when it comes time to start a half marathon training plan, Wessler explains. If you’ve only worked up to five- or six-mile long runs, for example, you should likely give yourself more time to transition into half marathon training, Wessler explains. That means choosing that longer training plan so you can gradually build up your long-run distance to at least 10 miles. If you can already tackle a 10-mile long run, you can likely go for an eight-week training plan for the half marathon.
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1. Make 10K Pace Your Best Friend
A sweet spot between the 5K and the half marathon: the 10K. Getting to know your 10K pace will likely help you transition between the two race distances. That’s because for many runners, 10K pace is at or near their threshold pace, says Wessler.
“It really helps the body get used to that discomfort, but it’s still manageable for a fairly long time,” he says, making it easier to translate some of your established 5K speed into longer distances.
A sweet spot between the 5K and the half marathon: the 10K. Getting to know your pace calculator to find your 10K or threshold pace (based on previous race performance) or even running a 10K race during training. This will help you incorporate 10K-paced intervals into your workouts.
Regardless of what your specific pace is, “you should feel as though you’re running fairly fast, somewhat uncomfortable, but would be able to sustain it for 45 minutes to one hour,” he says.
2. Utilize Your Current Strengths
If you’re used to 5K training, you’re likely more speed-oriented than the average marathoner or half marathoner. You’re probably used to conquering shorter, quicker reps with rests in between intervals, rather than a double-digit long runs with tempo work, for example. That means you could benefit more from progressive How to Know You’re Ready to Transition from a 5K to a Half Marathon.
If you identify as a speed runner, you can utilize the quickness you already have and implement it into your half marathon training workouts. “If we can get comfortable at 5K pace, then half marathon pace will feel easier,” she says.
Both Corkum and Wessler agree that assessment of your strengths can help you hone in on your weaknesses as you transition from one distance to the next.
3. Implement Injury Prevention Practices
Because you’ll be running more mileage, injury prevention becomes crucial. To mitigate your risk, Corkum recommends giving yourself the gift of time to complete your easy miles at a truly easy pace, so you don’t feel rushed to finish or wind up too busy to complete those maintenance miles.
Week Beginner Half Marathon Plan warmups and mobility work, Plumstead adds, chances are you’ll find it difficult to stay healthy and make progress training for a half marathon. She recommends developing a routine you can stick to regularly, like a simple 10-minute dynamic warmup with band exercises and lunges Half Marathon Training.
4. Practice Fueling Sooner Rather Than Later
While all you really need to fuel for a 5K is a decent breakfast, a half marathon likely requires some form of gel or carbohydrate boost during the race, depending on your fitness level and needs. The general guideline for midrace fueling is to consume at least 30 to 60 grams of carbohydrates per hour of running—when going longer than an hour—along with water or sports drink.
It’s best to practice your fueling strategy ahead of race day, so you have plenty of time to determine what works and what doesn’t. “In training, you’re going to be getting your stomach ready to take in that fuel when you’re running at a higher intensity,” like during your long runs, says Plumstead. So pay attention to how many chances you get during your training long runs to simulate your race-day fueling strategy.
Depending on your chosen training plan and fitness level, you’ll likely start running longer than an hour about halfway through training, which is a good time to start adding gels or other sources of carbs to your runs.
5. Focus on the Process
It pays to focus on the process of training rather than the end goal alone, Corkum says. Plumstead agrees, noting that runners should view their training as a privilege. For example, instead of telling yourself, “I have to train,” remind yourself that you get to train, and this outlook will help you start off on the right foot, says Plumstead.
It also helps to have a support system in place to help you stick with your training, especially when you’re hit with difficult days. “It’s so much easier to be able to latch onto your own training and get into your routine when you have a support system,” says Corkum. This might look like joining a run club or another running community, finding a running buddy, or having a friend to turn to for emotional support. “That external support can be really helpful, because, when we’re doing something new, it’s daunting and scary and it’s the unknown,” she says.
6. Get Ready to Up Your Gear Game
How to Estimate Your Lactate Threshold Pace running shoes or your least favorite pair of spandex, but you’ll likely want to be a little more comfortable for the half marathon, considering you’ll be out on the road (or trail) for one to two hours or more on long runs.
“If there are any flaws in your shoes and gear, this becomes very apparent in the half,” says Plumstead. Corkum explains that while there are many new models of running shoes with different features to choose from, the most important thing for reasons, not someone else’s,” says Wessler is making sure your shoes are comfortable above all.
Both Corkum and Plumstead agree that with a half marathon, you get almost twice as long to train for race day, which means you have more opportunities to test out new running shoes, prepare for inclement weather, and break in a new sports bra.
Kristine Kearns, a writer and avid runner, joined Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.
