Moving from Half Marathon to Full Marathon

Transitioning from a half marathon to a full marathon is an exciting journey, but it requires careful planning, commitment, and a strategic approach to training.

Key considerations

Structuring your training: The 10% rule

When moving up from a half marathon to a full marathon, the structure of your training becomes crucial. Andy emphasises the importance of the 10% rule, which involves increasing your mileage by no more than 10% each week. This rule applies particularly to your long runs, which are essential in preparing your body for the marathon distance.

Your training should ideally be built around two key sessions each week: a long run, which simulates marathon conditions, and a midweek session that focuses on specific aspects such as speed or tempo. Andy suggests planning your training backward from the race day, starting with your goal date and working back through a 12-week programme.
Finding the best training plan

Choosing the right training plan is a common concern for runners transitioning to a marathon. The decision depends on whether your goal is to complete the marathon or compete for a personal best. For first-time marathoners, the focus might be on simply finishing the race, while more experienced runners may aim to improve their time. Tailoring your training to your specific goals is essential. While there are many ‘one size fits all’ marathon training plans readily available (Runner’s World, Garmin etc.), everyone has different time commitments, running experience and injury history. Andy can help with advice here – get in touch to find out more

Incorporating races, like a half marathon six weeks before your marathon, can be a great way to gauge your progress. It gives you a realistic sense of your pace and stamina, helping to adjust your training accordingly.

Incorporating social runs

The social aspect of running, such as participating in park runs or club runs, might be non-negotiable for some runners. But it can also be a valuable addition to your training. While structured training is important, Andy believes the social element should not be overlooked and can help with motivation. Incorporating a park run into your long run or as part of your speed training can provide a balance between the necessary discipline of training and the enjoyment of running with others.

New challenges

With increased mileage comes a higher risk of overuse injuries, particularly if your training load increases too quickly. Andy advises a graded approach to increasing your weekly volume to avoid injuries such as stress fractures, tendonitis, or muscle strains. Consistency is key – maintaining a steady training routine is more beneficial than cramming miles to make up for missed runs.

Useful additions

As you increase your mileage, having the right footwear becomes even more critical. Different surfaces and training intensities require specific shoes to prevent injuries and enhance performance. For example, if your marathon is on the road but you enjoy trail running, it’s important to include some runs in your race-day shoes to adapt to the different impact on your feet.

Strength training is a crucial component of marathon preparation, particularly for female runners. Recent research highlights the importance of incorporating heavy lifting to improve strength and endurance, especially for women going through menopause.

Andy suggests including two 30 – 45 minute sessions of strength training per week, at least two days apart, focusing on high-intensity interval training (HIIT) or Pilates, alongside your running schedule. You can tag this onto a run day, “But not on your long run day,” Andy advises. Yoga is also a great way to ensure any tight muscles get stretched out, and can be a great ‘rest day’ activity. Regular sports massage therapy may also be beneficial.

Not forgetting, proper nutrition and injury management are vital for successful marathon training. Andy can help with advice here – get in touch to find out more