Half Marathon to Marathon
You have finished a half marathon. Now it is time for the full 26.2. Two complete plans: a 12-week Comfortable Finish plan and a 14-week Time Goal plan. Week-by-week schedules, fueling strategy, taper guide, and everything you need to cross the marathon finish line.
Before You Start: Prerequisites
These plans assume you have a solid running foundation. Make sure you check the following boxes before starting either plan.
Completed a half marathon within the last 6 months
Currently running 20 to 30 miles per week consistently
Comfortable running 8 to 10 miles on your long run day
Running at least 3 to 4 times per week for the past 2 months
No current injuries (if injured, heal fully before starting)
At least 12 to 14 weeks until your target marathon date
Predict Your Marathon Time From Your Half
The simplest way to estimate your marathon time is to multiply your half marathon finish time by 2.1 to 2.2. This multiplier accounts for the exponential fatigue that occurs beyond 20 miles. Here are some examples.
First-time marathoners should use the 2.2x estimate. For a more precise prediction, try our marathon predictor.
Choose Your Plan
Comfortable Finish (12 Weeks)
4 to 5 runs per week
Peak mileage: 36 to 40 miles/week
Longest run: 20 miles
No speed workouts, all easy running
Best for: first-time marathoners, runners who want to finish strong and enjoy the experience
Time Goal (14 Weeks)
5 to 6 runs per week
Peak mileage: 42 to 48 miles/week
Longest run: 22 miles
Includes tempo runs, marathon pace work, and intervals
Best for: experienced half marathoners targeting a specific marathon time
Plan A: Comfortable Finish (12 Weeks)
This plan prioritizes finishing strong and enjoying the marathon experience. Every run is at easy pace. The focus is on gradually building your long run from 10 miles to 20 miles while maintaining consistent weekly volume.
Week 1: Foundation
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest or cross-train
Thu: 6 miles easy
Fri: Rest
Sat: 4 miles easy
Sun: 10 miles easy
Coach Notes
Ease into the plan. If you just raced a half marathon, keep every run conversational. This week is about establishing the rhythm of 4 runs per week.
Week 2: Building
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest or cross-train
Thu: 6 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 12 miles easy
Coach Notes
Your first run beyond half marathon distance in training. Go slow. The purpose of the long run is time on your feet, not speed.
Week 3: Extending
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: 4 miles easy (optional)
Thu: 6 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 14 miles easy
Coach Notes
Fourteen miles is new territory if your half training maxed out at 13.1. Carry water or plan a route with water fountains. Practice your fueling strategy.
Week 4: Recovery
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest or cross-train
Thu: 5 miles easy
Fri: Rest
Sat: 4 miles easy
Sun: 10 miles easy
Coach Notes
Every 3 to 4 weeks, reduce your mileage to let your body absorb the training. You are not losing fitness. You are consolidating it.
Week 5: Long Run Push
Weekly Schedule
Mon: Rest
Tue: 6 miles easy
Wed: 4 miles easy (optional)
Thu: 6 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 16 miles easy
Coach Notes
Sixteen miles. This is where marathon training starts to feel real. Eat a carb-rich snack 60 to 90 minutes before the long run. Bring a gel or chews for mile 10.
Week 6: Building Volume
Weekly Schedule
Mon: Rest
Tue: 6 miles easy
Wed: 4 miles easy (optional)
Thu: 7 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 14 miles easy
Coach Notes
A shorter long run this week, but midweek runs increase slightly. This builds your weekly volume without another massive long run.
Week 7: Peak Long Run Approach
Weekly Schedule
Mon: Rest
Tue: 6 miles easy
Wed: 4 miles easy (optional)
Thu: 6 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 18 miles easy
Coach Notes
Eighteen miles is a landmark long run. Practice everything you plan to do on race day: breakfast timing, hydration, fueling, and clothing. Treat this as a dress rehearsal.
Week 8: Recovery
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest or cross-train
Thu: 6 miles easy
Fri: Rest
Sat: 4 miles easy
Sun: 12 miles easy
Coach Notes
Recovery week. Your legs may feel heavy from the accumulated training. This is normal. Trust the process and keep it easy.
Week 9: Peak Week
Weekly Schedule
Mon: Rest
Tue: 6 miles easy
Wed: 4 miles easy (optional)
Thu: 6 miles easy
Fri: Rest
Sat: 5 miles easy
Sun: 20 miles easy
Coach Notes
Your longest training run. Twenty miles is a massive confidence builder. Go slow. Take gels at miles 8, 12, and 16. Walk through water stations if needed. Finishing this run means you are ready for the marathon.
Week 10: Taper Begins
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest or cross-train
Thu: 6 miles easy with 4 x 30-sec strides
Fri: Rest
Sat: 4 miles easy
Sun: 14 miles easy
Coach Notes
The taper is here. Reduce volume by about 25%. Keep the intensity the same on easy runs. Include a few short strides to keep your legs feeling sharp.
Week 11: Deep Taper
Weekly Schedule
Mon: Rest
Tue: 5 miles easy
Wed: Rest
Thu: 5 miles easy with 4 x 30-sec strides
Fri: Rest
Sat: 3 miles easy
Sun: 10 miles easy
Coach Notes
You may feel restless, anxious, or like you are losing fitness. You are not. This is called "taper madness" and it is completely normal. Your body is absorbing weeks of hard work.
Week 12: Race Week
Weekly Schedule
Mon: Rest
Tue: 4 miles easy
Wed: Rest
Thu: 3 miles easy with 4 x 20-sec strides
Fri: Rest
Sat: Rest or 2-mile shakeout jog
Sun: MARATHON
Coach Notes
Race week. Eat normally. Hydrate well but do not overdo it. Lay out everything the night before. Start the race conservatively. Your first mile should feel almost too easy. The race truly begins at mile 20.
Plan B: Time Goal (14 Weeks)
This plan includes quality workouts (tempo runs, marathon pace work, and intervals) alongside long runs. It targets runners who want to hit a specific marathon time. You should be comfortable running 5 to 6 days per week.
Week 1: Assessment
Key Workout
5 miles easy with 6 x 100m strides
Coach Notes
Baseline week. Establish your easy pace and get comfortable with 5 runs per week. The strides wake up your fast-twitch fibers.
Week 2: Tempo Introduction
Key Workout
7 miles with 3 miles at tempo pace (half marathon pace + 10 to 15 sec/mile)
Coach Notes
Your first quality workout. Tempo pace should feel "comfortably hard." You can speak in short phrases but not have a conversation.
Week 3: Building
Key Workout
8 miles with 4 x 1 mile at tempo pace (2 min jog recovery)
Coach Notes
Longer tempo intervals this week. Focus on even pacing for each repeat. Do not start the first one too fast.
Week 4: Recovery
Key Workout
6 miles easy with 6 x 100m strides
Coach Notes
Recovery week. Cut mileage by 20 to 25%. Keep runs easy. The strides maintain neuromuscular coordination without creating fatigue.
Week 5: Marathon Pace Work
Key Workout
8 miles with 5 miles at tempo pace
Coach Notes
First marathon pace work in the long run. Run the first 12 miles easy, then switch to your target marathon pace for the last 4. This teaches your body what race pace feels like when already fatigued.
Week 6: Volume Building
Key Workout
9 miles with 4 x 1200m at 10K pace (400m jog recovery)
Coach Notes
Interval work at 10K pace builds your VO2max. These are hard but short. Focus on controlled effort and consistent splits.
Week 7: Long Run Progression
Key Workout
8 miles with 5 miles at tempo pace
Coach Notes
A progressive long run. Starting easy and finishing at marathon pace simulates the race experience. This is one of the most important workouts in the plan.
Week 8: Recovery
Key Workout
7 miles easy with 8 x 100m strides
Coach Notes
Recovery week before the final push. Your body needs this rest to absorb the training from weeks 5 to 7.
Week 9: Peak Marathon Pace
Key Workout
9 miles with 6 miles at tempo pace
Coach Notes
Your biggest week. The 20-miler with marathon pace segments is the cornerstone workout. Nail this run and you will have enormous confidence for race day.
Week 10: Last Big Long Run
Key Workout
8 miles with 4 x 1 mile at tempo pace
Coach Notes
Your longest run of the entire plan. Go out very easy. The goal is to finish the distance, not to run fast. Fuel every 4 to 5 miles.
Week 11: Sharpening
Key Workout
7 miles with 3 x 1 mile at marathon pace (2 min jog)
Coach Notes
Begin the taper. Volume drops but you maintain some intensity. The marathon pace miles keep your legs calibrated for race pace.
Week 12: Taper
Key Workout
6 miles with 2 x 1 mile at marathon pace (2 min jog)
Coach Notes
Deep taper. Cut volume significantly. You will feel restless. Channel that energy into race planning: review the course map, check the weather forecast, and finalize your fueling plan.
Week 13: Final Taper
Key Workout
5 miles easy with 4 x 30-sec strides
Coach Notes
Race week minus one. Everything is easy. Keep runs short. Include strides to maintain your turnover. Focus on sleep, hydration, and carb-loading starting 2 to 3 days before the race.
Week 14: Race Week
Key Workout
3 miles easy with 4 x 20-sec strides (3 days before)
Coach Notes
Race week. Trust your training. Start at marathon pace or slightly slower. Do not chase runners who go out too fast. Your race starts at mile 20. Everything before that is positioning.
What Changes Going From Half to Full Marathon
Fueling becomes absolutely critical
In a half marathon, most runners can get by on water and adrenaline. In a marathon, you must consume 30 to 60 grams of carbohydrates per hour after mile 8 to avoid hitting the wall. This means 4 to 8 gels or equivalent over the course of the race. Practice fueling in every long run over 14 miles. Your stomach needs training just like your legs.
The wall is real and it comes for everyone
Around mile 18 to 22, your glycogen stores run low and your body shifts to burning fat for fuel. This transition feels like running through mud. Your legs feel heavy, your pace drops, and your brain tells you to stop. The wall is not a sign of failure. It is a predictable physiological event. You manage it with conservative pacing, consistent fueling, and mental preparation.
Mental endurance matters more than physical fitness
A half marathon tests your body. A marathon tests your mind. There will be stretches (especially miles 16 to 22) where every part of you wants to quit. Break the race into mental segments. Do not think about the full 26.2. Think about getting to the next mile marker, the next water station, the next landmark. Mantras, music, and crowd support all help.
Long runs get really long
Your longest half marathon training run was probably 10 to 12 miles. For the marathon, you will run 18 to 22 miles on your peak long run days. These runs take 2.5 to 4 hours depending on your pace. You need to plan for hydration, nutrition, bathroom access, and potentially changing weather during a single run. Think of these as mini adventures.
Recovery takes much longer
After a half marathon, you feel normal within a week. After a marathon, full recovery takes 2 to 4 weeks. Your muscles sustain microscopic damage, your immune system is suppressed, and your glycogen stores take days to fully replenish. Plan for at least 2 weeks of no hard running after your marathon. Many coaches recommend a full month of easy running before resuming structured training.
Pacing strategy changes completely
In a half marathon, you can afford to go out a bit fast and hang on. In a marathon, going out even 10 to 15 seconds per mile too fast in the first 10 miles will destroy your last 10 miles. The smartest marathon strategy is to run the first half slightly slower than goal pace and then try to speed up in the second half. Save your energy for when it counts most.
Half Marathon vs Full Marathon: Side by Side
The Marathon Taper: Why Less is More
The taper is the 2 to 3 week period before your marathon where you systematically reduce your training volume. This is counterintuitive. You feel like you should be training harder as race day approaches. But the opposite is true. Your fitness was built during the hard weeks. The taper is where your body absorbs that work and arrives at the start line fresh and strong.
In the first taper week, reduce your weekly mileage by about 25%. In the second week, reduce by 40 to 50%. In the final race week, run only 2 to 3 short, easy sessions before race day. Maintain some intensity (a few short tempo or marathon pace segments) to keep your legs feeling sharp, but the total volume must come down.
Many runners experience "taper madness": anxiety, restlessness, phantom pains, and a conviction that they are losing all their fitness. This is completely normal and happens to nearly every marathoner. You are not losing fitness. Research shows that performance improves by 2 to 3% during a proper taper because your muscles fully repair and your glycogen stores top off.
Marathon Race Day Strategy
Race day is different from a half marathon in several critical ways. Here is how to approach it.
Start 10 to 15 seconds per mile slower than your goal pace
The adrenaline of race day will make your goal pace feel easy in the first few miles. Resist the urge to bank time. Those "free" seconds always cost you double in the final miles. Run the first 10K at a pace that feels almost too comfortable.
Take your first gel at mile 5, then every 4 to 5 miles
Start fueling before you feel hungry. By the time you feel low on energy, it is too late to recover. Practice this exact schedule during your long training runs so your stomach knows what to expect.
Drink at every water station but do not overdrink
Take 4 to 6 ounces at each station. Overdrinking can cause hyponatremia (dangerously low sodium levels). If you are using sports drink, alternate between water and sports drink stations.
Break the race into three segments mentally
Miles 1 to 10: hold back and settle in. Miles 10 to 20: run your pace and stay disciplined. Miles 20 to 26.2: this is your race. Everything before mile 20 was just getting into position. The marathon truly begins at mile 20.
Nothing new on race day
Wear shoes you have trained in. Eat the same pre-race breakfast you practiced. Use the same gels you used in training. Race day is not the time to experiment with new shoes, new fuel, or a new pacing strategy.
Have a plan for when it gets hard
Pick a mantra. Have a playlist queued up. Think of people you are running for. Identify landmarks on the course where you know the crowd will be loud. When the wall hits, you need pre-planned tools to push through.
Train for Your Marathon With Motera
Make those 20-mile long runs more interesting. Motera tracks every mile while you capture territory on a real map, explore new neighborhoods through Fog of War, and earn XP for every training run. Your marathon training builds your empire.
Every long run, every tempo session, every easy recovery jog counts toward your territory and your leaderboard rank. Turn 12 to 14 weeks of marathon training into a strategy game.
MoteraFrequently Asked Questions
How long after a half marathon can I start training for a marathon?
You can start marathon training 1 to 2 weeks after a half marathon. Take at least one full recovery week with easy running only. If your half marathon left you very sore or you picked up a minor injury, take 2 weeks. You do not need to be fully fresh to start. The first weeks of the plan are moderate volume that doubles as continued recovery.
How do I predict my marathon time from my half marathon time?
The most common method is to multiply your half marathon time by 2.1 to 2.2. If you ran a 1:50 half marathon, your predicted marathon time is roughly 3:51 to 4:02. This accounts for the additional fatigue, glycogen depletion, and pacing challenges of the full distance. First-time marathoners should use the higher end (2.2x) to be conservative.
What weekly mileage do I need for a marathon?
For a comfortable marathon finish, 30 to 40 miles per week during peak training is sufficient. For a time goal marathon, 35 to 50 miles per week is typical. The Comfortable Finish plan peaks around 35 to 38 miles per week, while the Time Goal plan peaks around 40 to 48 miles per week. Your current mileage should be at least 20 miles per week before starting either plan.
What is the hardest part of going from half to full marathon?
The biggest challenge is fueling. In a half marathon, most runners can get by with water and maybe one gel. In a marathon, you need to consume 30 to 60 grams of carbohydrates per hour after mile 8 to avoid hitting the wall. This means practicing with gels, chews, or sports drinks during training. The second challenge is the mental grind of miles 18 to 22.
Should I run 26.2 miles before race day?
No. Your longest training run should be 20 to 22 miles, not the full marathon distance. Running the full distance in training creates too much fatigue and injury risk without proportional fitness gains. The combination of your long runs, weekly mileage, and marathon-specific workouts prepares your body to cover the full 26.2 miles on race day.
How does the taper work for a marathon?
The taper is a 2 to 3 week period of reduced training volume before race day. You maintain intensity (a few short tempo and pace segments) but cut total mileage by 20 to 40% in the first taper week and 40 to 60% in the final week. This allows your muscles to fully recover and your glycogen stores to top off. Many runners feel restless during the taper. That is normal.
What is the wall and how do I avoid it?
The wall refers to severe fatigue that typically hits around mile 18 to 22, caused by glycogen depletion. Your body runs out of its primary fuel source and switches to burning fat, which produces energy much more slowly. You avoid it by starting at a conservative pace, consuming carbohydrates during the race (gels or sports drink every 30 to 45 minutes), and training your body to be efficient at burning fat through long runs.
Can I walk during a marathon?
Absolutely. Many marathon finishers use a run/walk strategy. A common approach is running 4 to 5 minutes and walking 1 minute. This can actually produce a faster finish time than trying to run the entire distance, because the brief walks delay fatigue and keep your average pace more consistent. Plan your walk breaks in advance rather than waiting until you are forced to walk.
