So, you’ve conquered the 10k. You’ve crossed that finish line, felt the buzz of achievement and now you’re wondering, what’s next? For many runners, the natural step up is the half marathon. At 13.1 miles, it feels like a big jump from 6.2, but trust me, it’s totally doable with the right mindset and training plan.
I still remember my first half marathon. It felt like a massive challenge at the time, but building up from 10k gave me a solid base. Mine actually came during my marathon training and I finished the run wondering how on earth I would ever cover that distance twice. But, you do get there, one mile at a time. If you’re thinking about making the leap from 10k to half marathon, here are some tips to help.
Build on your 10k base
Running a 10k means you’ve already got a decent amount of endurance under your belt. That’s the hardest part done. All you need to do now is stretch it out. The key is gradual progression. Each week, try adding an extra mile or so to your long run. Before you know it, you’ll be comfortably hitting 10–12 miles in training.
You don’t actually need to run the full 13.1 miles before race day. Most plans will have you max out at around 10–12, which is plenty to prepare your legs and give you the confidence that you can cover the distance on the day.
Slow it down
One of the biggest mistakes new half marathoners make is trying to run long runs at 10k pace. Your long run should be slower, more relaxed and all about building time on your feet. The trick is to run at a pace where you can chat comfortably. Think of your long run as time on your feet rather than a race. Going slower in training will give you the energy to run strong when it matters.
Train with variety
Running more miles is important, but so is mixing things up. A good half marathon plan will include:
- Easy runs: to build endurance.
- Speed or interval sessions: to increase fitness and get your legs turning over faster.
- Long runs: the cornerstone of half marathon training.
- Optional cross-training: like yoga, cycling, or Pilates to support strength and flexibility.
If you’re used to only running 2–3 times a week for a 10k, now’s the time to add in an extra run or a cross-training session. It doesn’t have to be complicated, just consistent.
Half marathon training doesn’t have to be complicated, but it does require consistency. Aim for 3–4 runs per week with a mix of easy runs, one speed or interval session, and your long run. Over time, this balance will build both your endurance and your speed.
Fuel and recovery matter
When you’re running 10ks, you can usually get away without thinking much about fuel. Once your runs start edging over an hour, nutrition comes into play. Practice fuelling during your long runs with gels, chews or even jelly babies. It’s all about finding what works for you and not leaving it until race day.
Don’t forget recovery fuel too. A good balance of carbs and protein within an hour after your long run will help your body bounce back and get stronger.
Rest days are a vital part of training, not something to feel guilty about. Your body gets fitter and stronger during recovery, not while you’re pounding the pavements. Prioritising good sleep is just as important. Aim for 7–9 hours a night, especially as your mileage builds. It will help your muscles repair, reduce your risk of injury and give you the energy to nail your next session.
Mindset shift: from 10k to 13.1
The jump from 6.2 miles to 13.1 isn’t just physical, it’s mental. A 10k is over in about an hour (give or take). A half marathon is a longer day out, so pacing and patience are vital.
Break the distance down into chunks if that helps. Think of it as two 10ks with a little victory lap at the end. Remember why you signed up in the first place and remind yourself that you’ve already proven you can push through tough miles.
Race day atmosphere is like nothing else. The crowds, the buzz at the start line, and the feeling of crossing that finish line make all the training worth it. Don’t be afraid to soak it all up, take it steady, and enjoy the experience.
Should you try a training plan?
If you’re serious about stepping up to a half marathon, having a plan in place can make all the difference. Instead of second-guessing your mileage each week, a structured programme will keep you on track and reduce the risk of injury.
When I moved up distances, I found that following a guided plan took away the stress of not knowing what to do. It gave me confidence, structure, and that all-important consistency.
Can I really do this?
Yes, you absolutely can. If you’ve already finished a 10k, the half marathon is 100% within your reach. Build up gradually, slow down your long runs, practice your fuelling, and look after your recovery. Most importantly, trust your training and enjoy the process. The jump feels big at first, but the sense of achievement when you cross that 13.1 finish line is unforgettable.
Ready to train for your first half marathon?
If this has got you itching to take on the challenge, I can’t recommend Runna enough. Their app gives you personalised training plans for every distance and can help you smash your first half marathon. If you want to give it a go, you can use my code RWR2 for 2 weeks free. Trust me, having a plan in your pocket makes the whole journey so much easier.
