Long distance running is all about logging mile upon mile. Some people feal a 10K, or 6.2 miles, is a quitelengthy run to handle, but then there’s the half marathon which covers even more mileage. A half marathon’s training plans requires more mileage to build endurance. Now, a runner can develop via the half marathon, but there comes a time where 13.1 miles is no longer enough. The half marathon to marathon training plan is where a runner crosses the bridge to 26.2 miles.
Transition to double the length of a half marathon race, or the 26.2-mile race, warrants due care and preparation. This post will cover a few items to help runners with the transition.
The Transition from Half Marathon-to-Marathon Training Plan
Many runners that carry out a training plan to run a half marathon inevitably find themselves training to run a full marathon. The day this decision is made and the planned will give rise to seeking some advice for the transition. Here are three main points to kick start that jump from a half marathon to marathon training plan.
1. Assess the Starting Point
A half marathon gives a runner the starting point for an assessment for completing double the distance. That starting point sets the tone for making it to the finishing point. A half marathon serves as a preview of what is to come with a full marathon training plan.
When the training plan finally does commence, the initial mileage from the onset will be higher, but the experience of a half marathon will allow for a smooth transition in the work load.
2. Understand the Time Commitment Increase
Going from a half marathon to a full marathon training regime has many similarities. The mileage increase is also on a steady incline in total output. The balance of training on the road and in other facets still stands. But there is one stark difference.
The time commitment will increase substantially. It’ll boil down to pace, but even a fast runner will spend 2 to 2.5 hours on a long run. Now, this is considering the pace of an amateur runner that runs as a “hobby”. In order to successfully complete a full marathon, the time commitment must me a minimum threshold, whatever it may be according to the individual runner.
3. Adopt a Progressive Approach
One of the most important aspects of the transition is approaching the 26.2-mile race with a progressive attitude. There will be setbacks, body aches, and adaptation that need to take place. All these factors should be approached with a progressive mentality. Often times, it really falls on the mental grit of the runner.
Mental and Physical Preparation for the Half Marathon-to-Marathon Training Plan
With any marathon training plan, the mental and physical preparation go hand in hand. The mental grit can be built via the half marathon and scaled up to the full marathon. It all depend on the course of the training plan. A full marathon training plan will hit a 20-mile run at least once. This is the main difference from a half marathon training plan.
For a half marathon, the “non covered distance” may be one or two miles. That means the runner is hitting 11 or 12 miles in training and accounting for one extra mile on the actual race course. The full marathon will have roughly 6.2 miles to account for on race day. The mental and physical prep must gear towards this gap.
Structuring Your Half Marathon-to-Marathon Training Plan
The transition to the full marathon should materialize in the actual training plan. It’s not a complicated process to complete. Here are a few tips to get going with a reliable plan.
1. Extend Long Runs Bit by Bit
Long runs will be exactly that – long runs. They should be increased bit by bit. Starting out, the long run should be 2 or 3 miles from where a half marathon starts out. If it’s 4 miles for the half, the full marathon plan should start at around 6 or 7 miles.
Furthermore, mileage increases week in and week out will come at a greater increase as the plan marches along. The rule of thumb is a 10% increment over the prior week, but it should be noted that this is a rule of thumb. By mid-plan, the “true” long run increase should be at least by 2 miles. It may even need to be 3 or 4 miles, depending on total output.
2. Increase Weekly Mileage
The marathon running plan will need significant increases in weekly mileage in comparison to a half marathon training plan. Given that at least one 20-mile run will be needed during the training period, the weekly mileage will hit a low-level max of about 30 miles.
If the threshold for weekly mileage can cross the 40-mile mark, the improvements will be better enhanced for race day. The 50-mile mark will really pay dividends, but this achievement will circle back to the time constraints of a runner’s schedule.
3. Cross-Training Incorporation
Cross training will consist of swimming, cycling and weight training. These routines will be very important in the early stage of the training. The later stages may see a shift of incorporating every other week since mileage output will outweigh cross training needs.
The importance of cross training can’t be stressed enough, though. A full marathon training program will need varied activity to maintain strength and avoid injuries.
4. Mid-Week Performance Workouts
Mid-week runs will need to factor in performance workouts. The two main workouts will be speed intervals and strength runs. A block (several weks) of speed workouts in the plan followed by block of strength workouts will push endurance up to where it needs to be for a full marathon.
The Full Marathon Training Plan Timeframes and Nutrition
A typical marathon training plan spans 16-20 weeks, depending on your experience and goals. For a runner crossing that bridge from half marathon to full marathon, the training duration could vary. A runner that could reach half marathon readiness in 8 weeks may only need 16 weeks to prep for a full marathon. On the other hand, a runner that needs 12 or more weeks to be good for a half marathon will need substantially more time to develop.
Then there’s the nutritional needs for a marathon. More miles come with a need for more fuel. As the mileage output leads up to the week of the 20-miler, a runner will need to be keen on carb loading prior to that day. Each runner will have differences in overall goals, but it should be noted that a standard carb load is done two days before the long run. Plan accordingly.
Why Transition to a Full Marathon?
A half marathon is a preview to a full marathon. In essence, it’s the buffer to a full marathon. The half marathon to marathon training plan works as that plan to complete the buffer. Training for a full marathon through the transition from a half marathon is a great way to cross that race off the bucket list. It may even lead to a spark in the drive to repeat the process and do one, two, or even three full marathons.
So why transition to the full marathon? Why not? It will be an experience of a lifetime at minimum. Lastly, if the half-marathon still needs some fine-tuning before transitioning to a full marathon, here’s a post on some tips to help the process along.
Disclaimer: This narrative is for informational purposes only and does not constitute medical or fitness advice. Please consult with a professional before beginning any training program.