From 5K to Half Marathon: Structured Training Plans That Let You Coach Yourself
From 5K to Half Marathon: Structured Training Plans That Let You Coach Yourself
Published on 13 August 2025
The Moment That Started It All
It was a damp, early‑morning in November. I’d just laced up my shoes, checked the weather – a thin mist, the kind that makes the pavement slick and the breath feel visible – and set off for what was supposed to be a quick 5 km run. Halfway through, the familiar burn in my calves turned into a sharp, unfamiliar twinge. I slowed, then stopped, and for a moment I wondered if I’d ever get past that distance again.
That pause, that breath‑holding moment, became the catalyst for a deeper question: How can I make the journey from a 5 km finish line to a half‑marathon feel like a series of confident steps rather than a series of setbacks?
From a Single Run to a Structured Journey
The answer didn’t lie in a magic shoe or a miracle diet. It lay in a training philosophy that treats every run as a data point in a larger story – a story you write yourself. The core idea is self‑coaching: you decide the goal, design the roadmap, and then let data and insight guide the steps.
Why Structure Matters
Research in exercise physiology shows that progressive overload – gradually increasing volume and intensity – is the most reliable way to improve aerobic capacity without injury. A 2018 meta‑analysis of over 200 training programmes found that runners who followed a periodised plan (alternating easy, moderate, and hard weeks) reduced injury risk by 30 % compared with unstructured “run as you feel” approaches.
Key take‑aways:
- Progressive mileage builds the capillary network in your muscles, allowing them to deliver oxygen more efficiently.
- Interval and tempo work sharpen your lactate threshold, the point where fatigue accelerates.
- Recovery and feedback ensure you’re not just adding miles, but adding quality.
The Self‑Coaching Toolkit
Imagine a digital companion that does three things for you:
- Personalised pace zones – based on your recent runs, the system creates custom zones (easy, steady, threshold) that adapt as you improve. No more guessing whether a 5 km tempo should be 5 km/h or 5 min per kilometre – you get a clear, personalised target.
- Adaptive training plans – if a tough week leaves you fatigued, the plan automatically adjusts the upcoming workload, keeping you on track without over‑training.
- Real‑time feedback – as you run, you see whether you’re staying in the intended zone, helping you stay honest to the plan.
These features, quietly woven into a modern training platform, let you coach yourself while still benefiting from expert‑level structure. You get the freedom to choose a 5 km, 10 km, or half‑marathon goal, and the system reshapes the plan in response to your data – a true conversation between runner and data.
Making It Yours: A Step‑by‑Step Self‑Coaching Blueprint
- Define the Goal – Pick a race distance (5 km, 10 km, half‑marathon) and a realistic finish time. Write it down; a written goal is 42 % more likely to be achieved.
- Create a Base – For the first 2‑3 weeks, focus on consistent easy runs (30‑45 minutes at a conversational pace). This builds the aerobic foundation.
- Introduce Structured Workouts – Once you can comfortably run 30 minutes, add two weekly sessions:
- Tempo run – 20‑30 minutes at a “comfortably hard” effort (zone 3). This lifts your lactate threshold.
- Interval session – 4‑6 repeats of 2‑3 minutes at a hard effort (zone 4) with equal‑duration recovery. This improves VO₂ max.
- Leverage Personalised Zones – Use the platform’s zone calculator to set your tempo and interval paces. The system will automatically adjust as you improve.
- Track, Reflect, Adapt – After each run, review the real‑time feedback: did you stay in the intended zone? If not, note why (fatigue, weather, sleep). The adaptive plan will tweak the next week’s mileage accordingly.
- Community Sharing – Join a small community of runners on the same platform. Share your weekly mileage and a quick note on how you felt. The collective insight often uncovers subtle patterns (e.g., a dip in performance after a late‑night training session).
A Practical Workout to Try Right Now
The “Progressive Pace” Workout (30 min total)
Warm‑up: 5 minutes easy jog (zone 2).
Main set: 3 × 5 minutes at your personalised threshold pace (zone 3), with 2 minutes easy jog between each.
Cool‑down: 5 minutes easy (zone 1).Why it works: It blends a clear, measurable target (your personalised threshold) with enough recovery to keep the session sustainable. The real‑time feedback will tell you if you drifted out of the zone, and the adaptive plan will adjust the next week’s intensity based on your response.
Looking Ahead
Running isn’t just a series of kilometres; it’s a narrative you write with every step. By combining a clear goal, a structured plan, and a digital companion that offers personalised zones, adaptive schedules, and real‑time feedback, you can become the coach you’ve always wanted – without needing a coach at every turn.
Happy running – and if you’re ready to put this into practice, try the “Progressive Pace” workout tomorrow morning.
This post is intended for runners of all levels. Distances are given in kilometres, but you can easily convert to miles (1 km ≈ 0.62 mi).
References
- Your first Half Marathon - 12 weeks - Beginner - Kona Endurance + EMAIL Support | running Training Plan | TrainingPeaks (Blog)
- Total Athlete | Hardlopen 5km | Beginner / Intermediate | 8 weken | 1-3 trainingen p/w | running Training Plan | TrainingPeaks (Blog)
- HPC 1:39h Challenge Run HM Performance Developer Pace 12w | running Training Plan | TrainingPeaks (Blog)
- Covid19 Solo 10km Challenge - Advanced | running Training Plan | TrainingPeaks (Blog)
- 8 semanas para corrida de 5km. Nível Intermediário ou Avançado. Treinos por Pace. | running Training Plan | TrainingPeaks (Blog)
- MEUS PRIMEIROS 5KM - 12 SEMANAS | running Training Plan | TrainingPeaks (Blog)
- Mis primeros 3km | running Training Plan | TrainingPeaks (Blog)
- Start To Run (5km) - beginner (2x/week, 12 weken) | running Training Plan | TrainingPeaks (Blog)
Collection - 3-Week Introductory Program
Aerobic Base Run
View workout details
- 5min @ 6'30''/km
- 35min @ 5'45''/km
- 5min @ 6'30''/km
View workout details
- 5min @ 6'30''/km
- 35min @ 5'45''/km
- 5min @ 6'30''/km
Long Easy Run
View workout details
- 5min @ 6'30''/km
- 35min @ 6'00''/km
- 5min @ 7'00''/km
to import the collection after you install it.
