Double the Distance: How to Go from a Half to a Full Marathon in 7 Simple Steps

Here we are: you’ve run the half marathon and now you’re eyeing the full 26.2 miles. Fancy meeting you here, you absolute rockstar! 🌟

The good news is that going from a half to a full marathon is challenging, exciting, and totally achievable (with the right strategy and a sprinkle of grit). The bad news is… actually, I think there are no bad news. Are you ready to start your marathon journey? Whether you’re a seasoned half-marathoner or have just completed your first 13.1, this guide will help you reach that full marathon goal.

Written & edited by Pavlína Marek

1. Understand the Challenge

Doubling your race distance can be tough. Going from 13.1 to 26.2 miles isn’t just about running twice as far—the marathon is a whole new game that demands more from your body and mind. Think about it: your half marathon took you about 2 hours. A full marathon? You’re looking at 4-5 hours on your feet. Set realistic goals to help you reach the finish line with a smile on your face.

  • Time Goals: The rule of thumb for calculating how long the full marathon will take you is to double your half marathon time and add 10%.
  • Training Goals: Over the course of your training plan, gradually build up to running 30-50 miles per week. Some people see results on longer mileage, some on running less and cross-training more. Find out what works for you.
  • Recovery Goals: Plan for longer post-run rest periods. Treat yourself to good food. Include both passive and active recovery.
Remember: A marathon isn’t just a longer half marathon. It’s its own race that requires a fresh approach to training, fueling, and mental prep.

2. Create (or Find) a Training Plan

Let’s chat about the time commitment needed to level up your running game. A solid marathon training plan typically spans 16 to 24 weeks (4-6 months) of dedicated training. This might sound like forever, but your body needs this time to adapt to the increased demands.

Your weekly schedule should include 3-5 runs:

The longer the goal race, the more important cross-training becomes. Adding 1-2 sessions of yoga, Pilates, or strength training helps prevent running burnout, build full-body strength, improve flexibility, and reduce risk of injury

Remember: Don’t skip the cross-training days thinking “more running = better.” Your body needs this variety to handle the upcoming mileage increase.

3. Increase Your Mileage Strategically

Building your mileage is like playing a video game—you’ve got to level up gradually to unlock that full marathon level.

The Golden Rule: 10% Weekly Increase

Your total weekly mileage should bump up by no more than 10% every week. Running 20 miles this week? Shoot for 22 miles the next one. This rule helps your body adapt without freaking out (aka getting injured).

If you didn’t do long runs while training for half marathons, now is the time to incorporate them. The long run is a great opportunity to test your fueling and hydration strategy as well as your mental game. You should aim for one long run a week. Most runners also follow up the next day with another run to train running on tired legs.

  • Weeks 1-3: Make your long run (and overall mileage) 10% longer every week.
  • Week 4: Scale back your long run to lower your mileage—this is your recovery week.
  • Repeat this pattern

Your peak long run should hit between 18-22 miles about 2-3 weeks before race day. Trust me, you don’t need to run the full 26.2 in training—that’s what race day magic is for!

Pro Tip: Track your mileage in a running app or journal. It’s super satisfying to watch those numbers climb, and you’ll catch any accidental training spikes before they catch you!

4. Nutrition, Hydration, and Mental Preparation

You need to fuel your body and mind for the journey that is the marathon. Test your nutrition, hydration, and mind-game strategy during training runs. You’ll thank yourself on race day.

Feed That Runner’s Engine 🥗

Your body needs premium fuel to crush those long runs.

  • Complex Carbs: Load up on sweet potatoes, quinoa, and whole grains (60-65% of daily intake)
  • Lean Proteins: Think chicken, fish, tofu (15-20% of daily intake)
  • Healthy Fats: Avocados, nuts, olive oil (20-25% of daily intake)

Hydration is Your BFF 💧

Just like a plant, your body needs constant watering to thrive.

  • Drink 16-20oz water 20 minutes before your run
  • Sip water or sports drinks every 15-20 minutes during prolonged training
  • Pro tip: Check your urine color—pale yellow means you’re on track!

Train Your Brain 🧠

Running a marathon is 90% mental (okay, maybe 70% but you get the point). The people we can probably learn the most from about mental tricks are ultramarathoners, since they spend much more time out there than the average runner.

  • Practice visualization: imagine yourself crushing mile 20
  • Try mindfulness runs: leave the headphones at home sometimes
  • Create power mantras like “I eat hills for breakfast” or “Strong legs, strong mind”
  • Break the race into smaller chunks: focus on the next water station, not mile 26

5. Injury Prevention and Rest Strategies

Injury prevention is essential for marathon training. When you’re injured, you can’t train, and can’t improve! (Duh.) Mostly, you won’t get injured by rolling your ankle on a sidewalk. The most common running injuries are much more sinister—they’re overuse injuries that sneak up on you slowly:

  • Runner’s knee
  • IT band syndrome
  • Shin splints
  • Plantar fasciitis

The best way to defend against injuries is by having a strong prevention strategy in place.

1. Form Check

Make sure you’re running with proper form by keeping the following in mind:

  • Keep your head up
  • Land midfoot
  • Maintain relaxed shoulders
  • Engage your core

2. Rest Days = Success Days

Rest days are just as important as workout days. It’s during rest days that your body takes all the work you’ve put in and transforms it into progress. Here’s how you can make the most of those rest and recovery hours:

  • Schedule 1-2 rest/recovery days between hard workouts
  • Listen to your body
  • Don’t feel guilty about taking extra rest when needed

Smart Recovery Tactics

In addition to injury prevention, it’s crucial to have effective recovery tactics in place. Try incorporating these strategies into your routine:

  • Dynamic stretching pre-run
  • Static stretching post-run
  • Compression socks during/after training
  • Regular foam rolling sessions
  • Active recovery like swimming, yoga, or biking

 

Pro tip: Sleep is your secret weapon! Aim for 7-9 hours each night—that’s when your body repairs itself from those tough training sessions.

Remember those niggles and twinges? They’re your body’s way of saying “Hey, slow down!” Don’t ignore them. Addressing small issues early prevents bigger problems later. If something feels off, take an extra rest day or swap a run for cross-training.

6. Taper Well

Tapering is a crucial period in your marathon training plan that takes place 2-3 weeks before the race. During this time, you’ll gradually decrease your training volume (but don’t stop training altogether). Think of it as a way to give your body a chance to recover and recharge before the big day.

Your weekly mileage will lower during the taper. Some runners may welcome this, for others, the final weeks before their goal race are the most hellish because all you can do is wait and trust the process. Your body will take all that training and come through for you on race day.

Your running volume in the last three weeks before a race will decrease as follows (plus example mileage if your peak week was 40 miles):

  • Week 3: 20-30% reduction (32-28 miles/week)
  • Week 2: 40-50% reduction (24-20 miles/week)
  • Race week: 60-70% reduction (16-12 miles without race day)

7. Choose the Right Marathon

Choosing your first full marathon is an important decision. Sign up for the race that’s right for you.

  1. Course Profile: If you’re a beginner, you may want to look for flat courses (like Chicago) that are easier to navigate. If you like the challenge, rolling hills may be more fun.
  2. Weather: Spring or fall races (or those with year-long mild weather) usually offer ideal running conditions, so keep an eye out for those.
  3. Location: Consider the attractiveness of a location as well as the logistics of traveling to the race and any time zone differences that may affect your sleep schedule.
  4. Race Size: Bigger races tend to have more crowd support, which can be motivating, but they also come with more logistical challenges. Decide what kind of experience you prefer.
  5. Course Time Limit: Most marathons allow 6-7 hours to complete the race, which should be plenty of time for first-timers.

Pro tip: Look for races that have pacers and plenty of aid stations along the course. These resources can be incredibly helpful when you’re pushing through those final miles!

Your Journey from Half to Full Marathon Starts Now!

You’ve got this! The leap from half to full marathon isn’t just about doubling the distance—it’s about pushing your limits and discovering what you’re truly capable of. With the right training, nutrition, and mental preparation, you’ll be ready to conquer those 26.2 miles in no time.

Ready to take your running to the next level? The San Francisco Marathon has everything from 5Ks to the full marathon experience, plus an ultramarathon for those who just can’t get enough! Let’s take your running to the next level.

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