Congratulations, you ran all 13.1 miles of your half marathon! Awesome achievement and something you will never forget. Of course, now you are looking for even more of a challenge aren’t you? You are looking to move on from a half marathon to a marathon and need the proper training tips to make it happen. Half marathon to marathon training is essentially the same but there are a few things you need to consider before jumping into the full marathon.
Longer Distance, More Training Time
You have trained to run for 13.1 miles, which is great! However, just because you ran a half marathon doesn’t mean you can jump in and start running a marathon in a matter of weeks. For example, let’s say you ran a 10 week half marathon training schedule and are looking to now run a marathon. A typical full marathon training schedule is about 16 weeks, so you may have the feeling that you can run an additional 6 weeks and be ready for the next marathon.
This may not be your best move.
After running your half marathon, your body is feeling it after completing such a stressful, physical task. It may need some rest to get back to normal which could mean days or even a week or so of shorter runs to recuperate.
If it is your first marathon, try running the complete 16 week training schedule, even if the first weeks seem easier. This will give you a good foundation and help keep you injury free.
Pacing Your New Distance
For some, running any distance that is longer than 5 miles is consider a “long run”. In your mind, you may think that all “long runs” deserve the same type of pace – slow.
In reality, if your half-marathon pace was slow, your marathon pace should be slower.
Seems like common sense for many, however there are some individual out there who may run a 2:30 half marathon and then automatically think they can run at 5:00 marathon. This is not the case as you are more than likely going to run slower to conserve energy to finish the longer distrance. Know your limits, know your pace, and train toward realistic goals.
More Training, More Mileage, More Possible Injuries
It would be great to say that after running a half marathon, having a nice base of mileage under your belt, that you would be less likely to be injured in your training for a marathon. Unfortunately, with more mileage and more training, there is still a chance for injury.
However, this doesn’t have to mean you will be injured. By paying attention to your body cues, running properly, and making sure that you don’t increase your mileage too quickly you can help prevent injuries from showing up due to too much stress on your body.
Have you recently ran a marathon? Having an tips for individuals who just ran a half marathon?