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5K to Half Marathon Running

A safe start, shoes that fit, a walk-run route to your first 5K, then steady steps through 10K to a half marathon, with sensible weekly distance, honest pacing and race days that go to plan.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Then open the Marketplace in the app, search for 5K to Half Marathon Running, and click Install. It goes into your own files, and works offline from then on.

Before you start: this plan is general information, not medical advice. Check with a doctor before starting a new training programme, especially if you have a health condition, are pregnant or are coming back from an injury, and stop if you feel pain, dizziness or chest discomfort.

What it installs.

1

Pillar

1

Area

50

Projects

200

Starter tasks

🏋️ Fitness & Sport

5K to Half Marathon Running

Progressing from your first 5K through 10K races to a half marathon, with sensible mileage increases and pacing for newer runners.

  1. Pre-running health readiness check
  2. Running shoe fitting at a specialist shop
  3. Basic running kit for every season
  4. Walk-run starting point test
  5. Choosing a beginner 5K programme
  6. Three fixed run slots in the week
  7. Measured local routes of 2, 3 and 5 km
  8. Simple running log for distance, time and effort
  9. Easy pace by the talk test
  10. Nine-week walk-run to 5K programme
  11. Weekly distance check against the ten percent guide
  12. Cutback week every fourth week
  13. Sunday long run progression
  14. Twice-weekly strength routine for runners
  15. Warm-up drills and post-run cool-down routine
  16. Ache traffic-light rule for new runners
  17. Free weekly timed 5K habit
  18. Shoe mileage log and replacement point
  19. Monthly running review
  20. Relaxed running form and quicker cadence
  21. Breathing rhythm and side stitch fixes
  22. Even pacing across a 5K
  23. 5K time trial to set training paces
  24. Strides and first interval sessions
  25. Tempo runs at comfortably hard effort
  26. Hill technique and short hill repeats
  27. Treadmill sessions that carry over outdoors
  28. GPS watch or phone app choice and setup
  29. Moving from 5K to running for an hour
  30. First 10K race and training plan choice
  31. Cross-training on non-running days
  32. Half marathon readiness check and plan choice
  33. Choosing a half marathon race
  34. Run-walk strategy decision for the half
  35. First 5K race day plan
  36. First 10K race day plan
  37. Long run dress rehearsal for the half
  38. Half marathon taper and race week
  39. Half marathon race day plan
  40. Post-race recovery week and debrief
  41. Running around young children and work
  42. Starting to run in a larger body
  43. Winter running in the dark and cold
  44. Hot weather running adjustments
  45. Restarting after months away from running
  46. Keeping runs going on work trips and holidays
  47. Sub-25-minute 5K block
  48. Sub-two-hour half marathon block
  49. Pacing a friend through their first 5K
  50. Qualifying as a run leader for beginner groups

Where it starts.

Each project arrives with its purpose, milestones and first tasks written out. Here is how the first three read.

Pre-running health readiness check

Before the first run, a short set of readiness questions catches the few people who should talk to a doctor first: anyone with a heart condition, chest pain on exertion, dizzy spells, or a joint problem that worsens with impact. For everyone else it records a clean starting point and removes the nagging worry that running might not be safe for you.

First tasks

  • Answer a standard pre-exercise readiness questionnaire tonight
  • Book a doctor's appointment if any answer was yes
  • List conditions and medicines that affect exercise in the log
  • Repeat the readiness questions before each new training year @recurring(yearly)

Running shoe fitting at a specialist shop

Old gym trainers or fashion shoes are the commonest kit mistake new runners make, and they often show up as sore shins or blisters by week three. A fitting at a running shop, where you jog in several pairs and choose on comfort rather than looks or price tags, gets you a shoe that suits your foot and the surfaces you will run on.

First tasks

  • Write down a shoe budget and the surfaces you will run on
  • Find a running shop near you that lets you jog in the shoes
  • Try at least three pairs wearing your own running socks
  • Record the chosen model, size and date in the running log

Basic running kit for every season

Cotton T-shirts soak up sweat and chafe, and the wrong socks cause more blisters than the wrong shoes. A small set of technical kit, bought once and added to as the seasons change, means weather is never the reason a run gets skipped.

First tasks

  • Sort your drawer and set aside any cotton tops for other uses
  • Buy two pairs of proper running socks
  • Get a sports bra or supportive shorts fitted if needed
  • Add a reflective layer or clip-on light before the evenings darken

Make it yours.

Install 5K to Half Marathon Running, then tell Aurum the date you're aiming for. It checks whether the plan fits the weeks you actually have.

Free · Mac (Apple silicon) and Windows · v1.0.0 · Other platforms

Blueprints are general information to help you organise your own work. They are not medical, financial, legal or other professional advice. See the Terms.