For some runners, the road to racing ends at 13.1 miles. For others, it’s a bucket-list goal to conquer the full 26.2. Moving from a half marathon to a full marathon can be a big step in your running journey, and there are plenty of ways to make the transition as seamless as possible.
If you’re already pasting a half to full marathon training plan to your refrigerator door, there are a couple things you’ll want to keep in mind. We asked run coaches for their input on how the two races are different, signs you’re ready to take the next step, and tips on how to progress.
How How to Break 4 Hours in the Marathon and Race Day Differs from a Full Marathon
Because you’re running double the distance, training for a marathon Advertisement - Continue Reading Below. Half marathon training plans typically work up to about 20 to 30 miles per week (sometimes up to 45), peaking with a 10- to 16-mile long run. But for marathon training, you will work up to 35 to 40 miles a week (sometimes up to 55 or more), and peak with a long run between 18 and 22 miles.
This increase in mileage doesn’t just show up as longer long runs, but adds up with more midweek mileage, too. For example, a Monday night easy run might consist of five to eight miles when prepping for 26.2 instead of the usual three when going for 13.1, according to Jess Movold, How Mindfulness Boosts Workout Motivation.
In order to increase your mileage gradually and without risking injury, marathon training plans are between 16 to 20 weeks long, compared to 10 to 14 weeks for a half.
When following a half to full marathon training plan, prepare to take a more serious approach to training. Josh Wessler, ACSM-certified personal trainer and RRCA-certified run coach, explains that the biggest difference between training for a half and training for a full lies within how crucial it is to take care of the basics: sleep, recovery, hydration, nutrition, and stress reduction.
Wessler points out that you can more easily get away with neglecting the basics–sleep, fuel, and hydration—when training for a half, because the training load isn’t as demanding. But doing so when prepping for a marathon can put you at greater risk for illness or injury.
It’s also important to recognize that your paces will be different during both training and race day. “Your half marathon pace is different from your marathon pace, just like how your 200 meter race pace is different from your 400 meter pace,” says Movold.
Your marathon race pace is typically slower than your half marathon race pace, considering you’re spending more time on your feet. Movold explains that some runners might run upward of 45 to 60 seconds slower per mile when completing a marathon versus a half (though it really depends on your individual fitness level).
Don’t know how to figure out your marathon goal pace? Use the Runner’s World race time predictor DAA Industry Opt Out.
During training, paces will look different, too. In half marathon training, your speed intervals likely reach your 5K and 10K How to Use Gels in Training and Racing half marathon Best Half Marathon Workouts.
Use our How to Use Gels in Training and Racing to calculate your paces for different workouts throughout training.
to calculate your paces for different workouts throughout training hitting the wall, which is when you run out of glycogen stores and your energy starts to plummet, often resulting in a serious slow down. This often happens around mile 18. Because you won’t reach this distance in a half, and you typically have enough energy to sustain you through the effort, the struggle is not as prevalent among the 13.1 crowd. (Keep in mind not every marathoner bonks—smart fueling and pacing help you avoid it!)
The good news: If you’ve done a half marathon, you understand that it requires solid training leading up to the race, including consistency, key runs, and plenty of fuel. “Take that same strategy and apply it to the proper training plan for a marathon,” says Movold.
How to Know You’re Ready to Transition From a Half to a Full Marathon
You’ve Run At Least Two Half Marathons
Wessler explains that it’s important to have two to three half marathons under your belt so that you have some data to reflect on and determine the weakest parts of your race day or training plan. “Having two points to compare gives you a little more information about what worked and what didn’t work,” Wessler says.
Having a couple half marathons under your belt can help you feel more confident and capable as you transition to the full marathon, too. “If you’ve already completed a half marathon, that should be a huge confidence-builder because you’ve already gone through a training cycle for a long-distance race that requires consistency, hard work, mileage, building, fueling and execution,” Movold adds.
You Actually Want to Run a Marathon
You may be used to running with your legs, but running with your heart is what carries a lot of runners to the finish line of a marathon. “There has to be an inner fire. There has to be an internal flame, your own Olympic torch that does not go out, that is connecting you to that distance and that deep desire to do it,” says Movold. She explains that if you're deeply motivated to run a marathon, then you’re already prepared to pursue your goal and start training.
You’re Ready to Grow as a Runner
If you have reflected on your past half marathons and found areas where you could grow, then tackling the full marathon is a great opportunity to improve as a runner and challenge yourself.
“We all have opportunities to keep growing, so finding those for yourself is hard work, but very valuable work because it will help you in anything and everything you do in life—inside and outside of running,” says Wessler.
5 Tips for Transitioning From a Half to a Full Marathon Training Plan
1. Pick a Solid Plan—and Stick to It
It’s best to follow a training plan, and most marathon training plans begin roughly 16 to 20 weeks before race day, which is about four to five months out.
Runner’s World offers marathon training plans that meet you where you are, whether you’re training for your first marathon, or sticking to a time goal, like trying to break 4 hours or faster. This will help you increase your mileage incrementally, which lowers risk of injury. Sticking to a training plan also allows you to schedule out rest days so you don’t take on too much too soon and risk facing burnout.
One mistake some people make is falling behind on their training plan, skipping runs, or deviating from the structure of the plan, Movold explains. “That’s where injury and burnout come into play, and that can work against someone,” Movold says. “You just have to trust the plan.”
2. Strengthen Your Race Day Mentality
You’ll likely be faced with unhelpful thoughts about giving up when training for a marathon, so Wessler suggests taking each workout as an opportunity to strengthen your mindset. He explains that your mind has an objective—to make the pain stop—so training your mind to accept discomfort and keep going in spite of it will help you in workouts and on race day.
To do that, Wessler suggests counting your steps up to 20, 30, or 40 at a time as something to focus on, and repeating a race-day mantra that resonates with you, like “one step at a time,” “strong and calm,” or “run the mile you’re in.”
It’s also okay to tune out during some of your training runs. Wessler explains that listening to music, enjoying nature, and not worrying about your pace contributes to stress reduction, and can simulate certain points during your marathon where you might need to mentally relax.
“Best Running Shoes 2025 elevation changes, that will require more of a tune-in strategy. But if the course is gently rolling throughout, the early miles are a great time to tune out a bit to avoid unnecessary mental load,” says Wessler.
Just keep in mind that if you notice a pattern in which you’re regularly struggling to complete workouts, and have serious pains, then it’s time to consider if the problem is physical and you need to take some real rest.
3. Practice Your Fueling More Often
You may have experienced a change in appetite during half marathon training, and the change in appetite may be even more intense during marathon training. In order to get the nutrition your body needs during a demanding training cycle like the marathon, prepare to up your calorie intake.
In general, dietitians recommend replenishing your energy stores with a 3:1 carb-to-protein ratio after a workout. It’s also a good idea to eat within 30 to 60 minutes after a hard workout so you can kickstart recovery and get ready for your next run.
Also, unlike a half marathon when you might be able to get away with skipping midrun fuel, you can’t make it through a marathon without consuming calories and carbs. Most runners opt for gels, but other options include grabbing bananas or dried fruit.
Movold suggests taking a gel every 30 minutes throughout a marathon (and practicing this during long runs), but it all depends on what works best for you. The key is using each week of your training plan to figure out a fueling strategy that not only energizes you, but is also gentle on your GI system.
4. Use Long Runs as Race Day Rehearsal
“Every single long run is a chance to perfect race day,” Movold says.
During your training cycle, you’ll have at least 16 long runs to figure out what kind of gels work for you, if you want to listen to music, what to eat the night before, which shoes you should wear, how to stay hydrated, and how to dress appropriately.
“You don’t want to wait until race day to figure these things out,” says Movold. “You want to go into it just like you’ve gone into any other long run.”
5. Incorporate Speedwork
Just like a solid half marathon training plan, you want to incorporate speed work—like tempo runs and intervals—into your marathon training in order to get faster and increase running efficiency. The exact pace you train at is going to vary by person, but should ultimately be faster than your goal marathon race pace, according to Wessler.
The long run is often looked at as the most important part of a marathon training plan—and in some ways it is—but adding a weekly workout that consists of speed intervals is just as important for building stamina Half marathon training plans.
They can also make you a more consistent runner by forcing you to hit the same target pace during each repetition, which can help you control your effort and Races - Places when it’s time to run the marathon.
Tips for Transitioning From a Half to a Full Marathon Training Plan 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.
