How to Go from 5K to Marathon

Sep 29

Running a marathon is a huge milestone, but it can feel overwhelming if your experience is limited to 5Ks. The good news? With a gradual plan, proper training, and injury prevention, Atlanta runners can go from a 5K to a full marathon safely and successfully.

At YourMove Physical Therapy in Atlanta, we help runners progress in distance while staying strong, balanced, and injury-free.

Step 1: Build a Solid 5K Base

Before thinking about longer races:

Run 3–4 times per week comfortably at your current pace.
Focus on form and endurance, not speed.
Incorporate strength training for legs, core, and upper body to support longer distances.

Atlanta tip: Mix in local trails like the BeltLine or Piedmont Park to get used to varied terrain.

Step 2: Move to 10Ks

Once your 5K feels manageable:

Gradually increase weekly mileage by 10% per week.
Include tempo runs and hills to build strength and endurance.
Maintain at least one long run per week to condition your body for longer distances.

Step 3: Train for a Half Marathon

Half marathons are the perfect bridge to a full marathon. Focus on:

Weekly long runs increasing to 10–12 miles.
Cross-training like cycling or swimming to reduce impact on joints.
Recovery strategies such as foam rolling, stretching, and sleep.

Atlanta runners can train on slightly hilly routes to mimic race conditions.

Step 4: Prepare for the Marathon

When you’re ready for the full marathon:

Follow a structured 16–20 week training plan. (I recommend 20 weeks if you’re new to the Marathon distance)
Include strength training to support posture, arm drive, and core stability.
Listen to your body. Preventing overuse injuries is key.
Plan nutrition and hydration strategies for long runs.

Step 5: Injury Prevention & Recovery

Running longer distances increases injury risk, so prioritize:

Footwear: Replace shoes every 300–500 miles.
Mobility and stretching: Focus on hips, calves, hamstrings, and feet.
Physical therapy: Address aches early and get personalized guidance.

At YourMove Physical Therapy in Atlanta, we help runners progress safely from 5Ks to marathons, keeping them strong, healthy, and ready for race day.

Final Thoughts

Going from a 5K to a marathon takes time, patience, and smart training. With a gradual progression, proper strength work, and recovery strategies, Atlanta runners can achieve this milestone while avoiding injury.

Ready to make the leap from 5K to marathon? Book a session with YourMove Physical Therapy in Atlanta and get expert guidance for every step of your running journey.

Ashley Taylor