How To Transition From 5K to The MARATHON? (Q+A) - Ben Is Running

Aug 13, 2025

Intro

This is a quick summary of How To Transition From 5K to The MARATHON? (Q+A) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Weekly structure: 1 speed/interval session (e.g., 1500 m repeats) on Tuesdays, a marathon‑specific long run on Fridays, and an alternating weekend long run (easy + slightly longer one week, shorter race‑pace focused the next). Total weekly volume ~30 km.
Transition tips:
1. Add easy‑run mileage gradually.
2. Build long‑run distance by ~2 km each week.
3. Swap short intervals for longer repeats (e.g., 2 km repeats instead of 400 m).
4. Fit a few half‑marathons or 20‑km races into training to practice pacing.
5. Run your first marathon without a time goal – focus on finishing comfortably.
Recovery & illness prevention: Aim for 8–9 hours sleep, take vitamin D, calcium, and magnesium supplements.

Workout Example

Typical week (mid‑block):

Tuesday – Speed session: 5 × 1500 m at 5K‑pace with 2‑minute jog recovery.
Friday – Marathon‑specific run: 18–20 km at marathon goal pace (≈10‑12 % slower than 10K pace).
Saturday (alternating):
- Week A: Easy long run 22 km at comfortable conversational pace.
- Week B: Shorter race‑pace long run 16 km with the middle 10 km at marathon pace. Adjust distances to match your current mileage and use the Pacing app to set personalized paces.

Closing Note

Give these five transition tips a try and tweak the paces to suit your current fitness level. Log the workouts in the Pacing app, experiment with the interval lengths, and enjoy the journey to your first marathon. Good luck, and happy running!