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Leveling Up: Your 10-Week Journey from 5K to Half-Marathon

Leveling Up: Your 10-Week Journey from 5K to Half-Marathon

So, you've nailed the 5K and you're craving a bigger challenge—enter the half-marathon. At 13.1 miles, it's a significant leap from the 3.1-mile 5K, but with a structured 10-week plan and a smart, steady approach, that leap becomes completely achievable.

Transitioning from shorter, speed-focused races to longer endurance running involves more than just adding miles. It’s about building aerobic capacity, learning to fuel your body, and adapting your mindset to go the distance. Below is a week-by-week breakdown to guide you on your journey to the finish line.

Week 1: Establishing a Base

In the first week, the goal is to build consistency without overloading your body. If you’re used to running 3 miles a few times a week, now you’ll start stretching one of those runs into a longer, slower session. You'll run three to four days this week, with the longest run being around four miles. Keep your pace relaxed and focus on staying comfortable for the duration. Include some light cross-training like walking, swimming, or yoga to aid recovery.

Week 2: Introduce Endurance and Tempo

This week, you'll add a bit more structure. One run should now focus on tempo—running at a “comfortably hard” pace to push your aerobic threshold. Your long run will increase to five miles. This is also a good time to begin exploring your nutrition needs by trying out small snacks or energy chews on longer runs.

Week 3: Build Strength and Confidence

As your weekly mileage increases slightly, you’ll also introduce basic speed intervals. These short bursts of faster running (followed by rest or walking) help maintain leg turnover and prevent boredom. The long run bumps up to six miles, pushing your physical and mental limits a little more. The key this week is to build strength and confidence—run by feel and listen to your body.

Week 4: Focus on Form and Fueling

Now that you’re spending more time on your feet, you’ll want to pay attention to running form and recovery. With a seven-mile long run and a mid-week tempo run, your body will begin to feel the challenge. Practice hydration and fueling strategies during your long run—this is critical for the longer distances ahead. Cross-training helps keep you active while giving your joints a break.

Week 5: Push Your Comfort Zone

Midway through the plan, you’ll run your first eight-miler. It’s a big milestone. Alongside this, your weekly runs should feel more manageable—even the tempo sessions. Introduce basic strength training (bodyweight exercises or resistance bands) twice this week to support endurance and help prevent injury.

Week 6: Dial in Your Routine

You’re starting to feel like a distance runner. This week brings a nine-mile long run and a slightly longer tempo session. It’s a good time to fine-tune your gear—shoes, socks, hydration belts, and clothing. Test everything now so that race day feels familiar. Prioritize sleep and nutrition; your body needs extra support as mileage builds.

Week 7: Embrace the Challenge

Ten miles on the long run marks another key psychological win. It’s less about speed now and more about time on your feet. You might begin to notice small aches—stay proactive with foam rolling and mobility work. If you haven’t yet practiced running at your target race pace, try holding it for a few miles in the middle of a run.

Week 8: Peak Week

This is the final big push before tapering. You’ll hit your longest run—eleven miles. While you may feel fatigued, this is the best time to mentally rehearse race day. Wear the gear you plan to use and practice your pre-run meal. Pay attention to how your body responds. Every run is a chance to learn and adjust.

Week 9: Begin the Taper

Your hard work is done, and now it’s time to recover and rebuild. Cut back your mileage, but keep your runs short and sharp. You want to maintain fitness while giving your muscles time to rest. Use this week to finalize race logistics—packet pickup, course map, pacing strategy, and nutrition plan.

Week 10: Race Week!

Keep your runs light and relaxed. Take two full rest days before your race. Hydrate well, sleep plenty, and keep your mindset positive. On race day, start slower than you think you need to—you’ll be glad you saved energy for the last few miles. Trust your training and enjoy every step of the journey. You've earned it.

Wrap-Up & Key Takeaways

  • Gradual progression is key: Building weekly mileage and your long run slowly helps prevent injury and build endurance safely.

  • Mix up your training: Tempo runs, intervals, cross-training, and strength work all play a role in half-marathon success.

  • Recovery matters: Rest, sleep, and proper fueling are just as important as the workouts themselves.

  • Race day is a celebration: Practice everything in advance—gear, pace, fueling—so that you're confident and prepared when it counts.

By following this 10-week progression, you'll transition from 5K runner to half-marathon finisher with strength, confidence, and joy. This isn’t just about logging miles—it’s about discovering how far you can really go.