Coach Colins Corner

Coach Colin's Corner

We’re incredibly lucky to have Colin Lewis as part of the Stanton Steamers. An active member of the group, Colin is a qualified England Athletics coach and fitness & sports therapy professional, bringing a wealth of experience, knowledge, and enthusiasm to our runs. As well as the support he gives to the group,

If you’re looking for more personalised, one-to-one coaching or support, you can find out more by visiting his website.

Col Runs Wild 4 adventure website

The Curse of the Magpie

Every runner has been there…

You chase a PB.
You cross the line.
You shave a second off…

And instantly you wonder:

Could I have taken another second?
If I took one, why not two?
If two, why not three?

The pursuit of “potential” is endless. It shifts every time we move towards it.

That’s why learning the difference between outcome goals and process goals is so important.

It shapes not only our performance, but also our mindset, our enjoyment, and our growth.

A Personal Lesson: The Jack and Jill Half Marathon

Years ago, in my late twenties, I ran the Jack and Jill Half Marathon in Sussex.

At the time, my focus was completely dominated by one thing:

A PB.

I wasn’t thinking about the course, the conditions, the terrain, or even the training I needed — just the time I wanted at the finish line.

That narrow focus came back to bite me in the arse.

Reality Hits Back

I hadn’t done my homework and didn’t realise just how hilly the course was.

When I hit the climbs, reality hit back. Hard.

Because I’d trained for flat-road speed rather than strength, the hills broke me.

I couldn’t run them — I had to walk.

And when I walked… ha-ha! Who am I kidding — even when I ran, walkers passed me.

Instead of focusing on effort, rhythm, or what I could still gain in that moment, my attention shot straight to the people overtaking me.

My thoughts spiralled:

I’m losing places
I’m failing
I’m not good enough
I’ve blown it

That outcome mindset, which had seemed motivating at the start, became destructive the moment the outcome slipped out of reach.

What I Needed Was Process

What I needed was the thing I’d ignored in training:

Process.

If I’d trained on hills…
Focused on effort rather than predicted pace…
Built the right strength for the challenge ahead…

My mind would have had anchors to hold onto.

Instead, unsupported by process, I panicked. My thoughts became self-limiting because I didn’t have the training experiences to counter them.

A Mantra That Changed Everything

However, all was not lost.

To keep myself grounded, I now use a mantra:

When I breathe in, I say:

“I love hills.”

When I breathe out, I say:

“They make me stronger.”

Hills are now one of my favourite training mediums, and that mantra gives me strength to build on my efforts.

The lesson was painfully clear:

You can only do what you’re doing in the present moment.
And process is what equips you for those moments.

A Positive Turning Point: Cambridge & Coleridge

Everything shifted for me in my thirties, when I was living in Cambridge and joined the Cambridge & Coleridge Running Club.

It was the first time I’d found a training environment built on encouragement, structure, and genuine consistency.

For the first time, I wasn’t just running — I was being guided to train:

Regularly, not sporadically
Consistently, not reactively
Progressively, building layer upon layer
In tune with what my body was ready for, not what I wished it could do

Training stopped being a chase for the next shiny PB and became something steadier, more grounded.

Less about proving something…
Far more about building something.

The Shift

When I let go of the obsession with outcomes and focused instead on the quality of each session, something remarkable happened:

My training felt calmer
My effort became more controlled
My mindset grew steadier
My confidence came from what I could do, rather than what I hoped to achieve

And the results followed naturally:

A sub-40 10K
A sub-3½ hour marathon

Not because I chased the times…

But because I trained in a way that allowed them to emerge.

Outcome Goals: Useful But Slippery

Outcome goals are the PBs, the medals, the times, the positions — the shiny things runners love.

They give direction.
They give excitement.
They give meaning.

But they’re also fickle:

They depend on conditions you cannot control
They fix your mind on the future, not the present
They encourage comparison, often at the worst possible time
They make you judge success only at the finish line

They can motivate, but they can also mislead…

Like a magpie darting towards something shiny, only to find it wasn’t what it seemed.

Process Goals: Where Real Progress Happens

Process goals anchor you in the present and focus on what you can actually control.

Examples:

Run today’s session at the right effort
Maintain relaxed form on the final rep
Stay patient rather than forcing pace
Build strength gradually
Focus on posture, breathing, foot strike
Recover properly, fuel properly, stay consistent

Process goals build resilience.

They make you adaptable.

They prevent panic when things go wrong — whether that’s hills in Sussex or headwinds at mile 11.

Speed and growth come naturally from good training…

But only when you let the process do its job.

You can’t rush it.
And you can’t shortcut it.

Will We Ever Reach Our Potential?

Probably not — and that’s a good thing.

Because with each achievement, your sense of potential expands.

Human potential is like the horizon:

You move towards it…
And it moves with you.

The goal isn’t to “reach” your potential.

The goal is to discover it, again and again, through the process.

Final Takeaway

The Jack and Jill taught me this:

If you live in the future, you’ll fuel anxiety and panic in the present.

But if you train in the present, you’ll handle the future — whatever it throws at you.

Runners don’t improve by chasing PBs.
They improve by respecting the process that leads to them.

The PBs are just the bling.

The process is the gold.

Endurance

Where the Mind Decides and the Body Merely Suggests**

How everyday runners can use elite mental strategies to go further, feel stronger, and enjoy running more

When most people hear the word endurance, they picture biomechanics, VO² max, lactate thresholds, fancy watches, and lab numbers. But here’s the surprising truth: those things don’t decide how long you can keep going.

Your mind does.

Your body reports information, but your mind decides what to do with it.

Elite athletes aren’t superhuman because they feel less discomfort. They succeed because they interpret discomfort differently. And the same mental tools that help champions thrive can transform your weekend runs, half-marathon dreams, or morning jogs.

Let’s break this down through three powerful lenses and see how you can use each one.

1. Biology Is Just an Input, Not a Limit

When you run, your body constantly sends signals:

heaviness in your legs
rising heart rate
heat
fatigue
breathlessness

These signals aren’t instructions to stop — they’re data.

As neuroscientist Professor Vincent Walsh argues, fatigue is first interpreted by the brain long before it becomes a true physical limit. Two runners can feel the same strain but respond completely differently based on how their mind processes it.

What this means for hobbyist runners:
You don’t need elite genetics to improve. You just need to change what these sensations mean to you.

Try this on your next run:

When you feel tired, label it: “This is information, not danger.”
Instead of fighting discomfort, observe it calmly.
Treat your body’s signals as updates, not stop signs.

This alone reduces panic, tension, and negative spirals.

2. Managing the Mind: Lessons from Steve Peters’ Chimp Model

Psychiatrist Dr Steve Peters explains the mind as three systems working together:

The Human — calm, rational, logical
The Chimp — emotional, impulsive, reactive
The Computer — your habits and automatic responses

During a tough run, it’s the Chimp that shouts:

“Slow down!”
“This is too hard!”
“You can’t finish!”

But it’s the Human that reframes the situation:

“You’re safe.”
“You’ve handled this before.”
“Just keep the rhythm.”

And the Computer? That’s the training you repeat until it becomes automatic — pacing, breathing, confidence.

How hobbyist runners can use this:

Expect the Chimp to complain — that’s its job.
Practise short phrases your Human can use to respond:
- “Relax your shoulders.”
- “Settle into the pace.”
- “You’ve got more.”
Build a strong Computer with consistent routines: the same warm-up, breathing pattern, and pacing habits.

Your goal isn’t to silence the Chimp — it’s to manage it.

3. The Brain: Your Real Performance Engine

Walsh’s research shows that great performers excel because their brains:

filter stress
stay focused
interpret fatigue differently
make better decisions under pressure

Think of it this way: your brain has a “safety buffer” to stop you going too hard.

Near the end of a race or run, when you suddenly “find another gear,” that’s the brain easing off its protective limit — not your body magically getting stronger.

For hobbyist runners:

Break runs into small mental chunks: “Just get to that lamppost.”
Use distractions like counting breaths, noticing trees, or scanning your posture.
Remind yourself that the hardest moment is often your brain protecting you, not your body failing.

This shift alone can add miles to your capacity.

4. Eliud Kipchoge: Proof the Mind Sets the Limits

No one embodies mental endurance better than Eliud Kipchoge, the world’s greatest marathon runner. His mantra:

“No human is limited.”

For Kipchoge, running is a dialogue between mind and body. He believes 90% of the marathon is mental and trains his mindset as rigorously as his legs.

He keeps his thinking simple, calm, and positive. He doesn’t fight discomfort — he welcomes it as part of the experience.

When he broke the two-hour marathon barrier, he didn’t rewrite physiology. He rewrote what the mind believes is possible.

How hobbyist runners can apply Kipchoge’s approach:

Repeat simple mantras:
- “Smooth and strong.”
- “One step at a time.”
- “Relax and flow.”
Keep your mind uncluttered — no overthinking, no catastrophising.
Treat each run as a conversation, not a battle.

The goal isn’t perfection, but presence.

5. Endurance in Life = Endurance in Running

Every challenging moment in life mirrors running:

stress
fear
uncertainty
pressure
change
discomfort

Your body reacts the same way: raised heart rate, tension, fatigue.

The key question becomes:

Does your mind interpret this as a threat or a challenge?

Endurance, in running or life, is the repeated decision:

“I will continue.”

Not because it’s easy.
Not because you’re superhuman.
But because you’ve trained your mind to keep going.

How You Can Use All This in Your Running — Starting Today

Here are simple, practical takeaways:

1. Reinterpret signals

When your body complains, say:
“This is expected. This is normal. I can handle this.”

2. Train your inner dialogue

Have two or three go-to mantras ready. Use them often.

3. Make discomfort familiar

Add small tests:

run one extra minute
finish the last kilometre slightly stronger
hold pace for 30 seconds longer

Each time you succeed, your brain updates its “limits.”

4. Create mental habits (the Computer)

consistent warm-ups
steady breathing patterns
controlled starts
relaxed shoulders

These make endurance automatic.

5. Stay calm under stress

Relaxation is free speed. Tension drains energy.

Final Thought: Endurance Is a Mental Output

Endurance isn’t about pain tolerance or genetic gifts.
It’s about the space between a feeling and your interpretation of it.

Dr Steve Peters shows how your internal systems shape that space.
Vincent Walsh shows the brain is the real engine.
Eliud Kipchoge shows what happens when belief takes the lead.

Your biology offers inputs.
Your mind produces the output.

And every run gives you a chance to practise that masterpiece.

Confidence Through Practice.
Unlock Your Potential as a Runner

Confidence isn’t something you’re born with—it’s something you build. And one of the most powerful ways to create confidence is through practice. Every run, every step, is a vote for the runner you want to become.

Why Practice Builds Confidence

When you practise regularly, you teach your mind and body that you’re capable. Each session reinforces the belief that you can go further, faster, and stronger. It’s not about perfection—it’s about progress and enjoyment.

The Power of a Safe Environment and Community

Running in a safe environment with a supportive group changes everything. It removes fear, adds accountability, and makes the journey enjoyable. When you feel secure, you push boundaries—and that’s where growth happens.

Local running clubs like Stanton Steamers are perfect examples of this. They provide encouragement, shared goals, and a sense of belonging. Whether you’re a beginner or an experienced runner, joining a group like this turns running into a social, motivating experience that keeps you coming back.

And yes—sometimes there’s cake as well! Because running isn’t just about fitness; it’s about fun, friendship, and celebrating the little victories together. Confidence Creates Consistency (and Vice Versa)

Confidence creates consistency, and consistency creates confidence. The more you show up, the more you believe in yourself. And the more you believe, the more you show up. It’s a cycle that fuels sustainable progress.

Building a Lifestyle That Lasts

This isn’t just about running—it’s about creating a lifestyle that supports your health and happiness. When you combine practice, safety, and community, you unlock your potential—not just as a runner, but as a person. Running becomes more than exercise; it becomes a habit that shapes your mindset and your future.

Ready to start your journey?

Find a safe route, connect with a local running group like Stanton Steamers, and take that first step. Confidence is waiting for you—one stride (and maybe a slice of cake) at a time.

Finding the Purpose Behind Your Run

We often hear advice like “set an intention” or “define a purpose” for your run. But what does that really mean?

A new runner might not have even set an intention for their running in the early days of their journey. For them, the purpose could be about building confidence, finding community, or simply enjoying movement or even thinking long-term about longevity and keeping up with the grandchildren. However, they may not have thought of these as intentions. For experienced runners, the goal isn’t always speed or chasing personal bests. Yet, questions like “What’s your PB for 10K?” or “Have you done a marathon yet?” can make us feel as though performance defines our purpose, leaving us feeling overwhelmed and confused about what really matters. So, how do we truly decide what the purpose of a run is? Maybe it’s progress, maybe it’s peace, or maybe it’s just the joy of being out there or that extra piece of chocolate gateau.

Foundation of Intention.

Running isn’t just about moving from point A to point B; it’s about why you’re doing it. Purpose is the engine that drives performance. Without a clear reason, even the most disciplined runner can lose momentum. Whether your goal is to improve health, chase a personal best, or simply find mental clarity, that purpose shapes how you train, how you push through fatigue, and how you measure success.

How to Find Yours

If you’re unsure what your purpose is, try these steps:

Ask yourself why you started running: Was it fitness, fun, or something deeper?
Reflect on what feels good: Do you love the solitude, the challenge, or the social aspect?
Set flexible intentions: Your purpose can shift, today might be about clearing your head, tomorrow about chasing a goal.
Write it down: A simple note like “Today’s run is for mental clarity” can make a big difference.
Release the pressure: You don’t need to justify your run to anyone. Your purpose is personal.

Why does it matter

When purpose and performance align, every stride becomes meaningful. You’re not just logging miles, you’re building towards something bigger. This connection fuels consistency, sharpens focus, and transforms effort into achievement. On days when motivation feels distant, the intention you set acts as an anchor, reminding you why the discomfort is worth it.

Sometimes it’s not easy to find a purpose, but by trying purpose to performance, you create a powerful cycle: purpose inspires effort, effort delivers results, and results reinforce purpose. That’s where the magic happens, not just in running, but in life.

Why Facing Challenges Matters for Runners and Life

Climb the Mountain

Life and running share a powerful truth: sometimes, both are like standing at the foot of a towering mountain (overwhelming). The summit promises breathtaking views, but the path is steep, rocky, and uncertain. Each challenge you face — injury, fatigue, and doubt — are all rugged slopes demanding courage and persistence.

The First Steps

Every climb begins with small, deliberate steps. For runners, that’s the short runs, the early mornings, the commitment to lace up even when motivation is low. These steps build the strength to tackle bigger obstacles.

You always have to start before you achieve the next step. The summit might be hidden behind clouds, but progress begins with that first stride. You can’t always see your goal from where you stand, but that doesn’t mean it isn’t there. Legendary swordsman and Japanese philosopher Miyamoto Musashi said, “Perceive that which cannot be seen with the eye.”

The Obstacles

Storms roll in — bad weather, setbacks, self-doubt. They make the climb harder, but every time you push through, you gain altitude and resilience. Each mile conquered is a foothold on the mountain. Every challenge faced is proof that you’re stronger than you thought.

Doubt vs Belief

The Real Battle

Here’s the truth: the biggest obstacle isn’t the mountain — it’s your mindset.

Doubt whispers that you can’t make it.
Belief shouts that you can.

When doubt wins, dreams fall short. You stop climbing, turn back, and never see the view. But when belief takes the lead, you push through the pain, the setbacks, and the fear. Belief fuels action, and action brings progress.

You don’t need to be a runner to be aware of this: the hardest race is the one inside your head. Choose belief. It’s the harness that anchors you to the mountain when it gets steep.

Ask yourself: when did doubt start telling you that you can’t? And why did you believe it? You may find this was born out of fear, which dictates the narrative. You accepted it, got comfortable, and stopped questioning it. If this is the case, now that you’re looking up at the mountain, you have the opportunity to challenge those pre-programmed beliefs and take on the fear.

The Treasure Beneath

Think of your journey like digging for buried treasure. You know the gold is there, but if you stop digging, you’ll never find it. Every effort, every run, every challenge faced is another shovel of earth removed. Stop too soon, and you walk away empty-handed. Keep going, and you uncover something priceless: your potential.

Stop Digging! Stop Climbing!

Key findings from studies on New Year’s resolutions:

Early drop-off: Most resolutions fail within the first month. Evidence suggests that only 8–9% of people achieve their New Year’s goals long-term.
Quitter’s Day: The second Friday in January (around 9–10 January) is widely recognised as “Quitter’s Day,” when many people give up on their resolutions. This pattern was first identified through fitness tracking data and has since become an unofficial milestone.
Failure rates: Surveys and behavioural studies show that about 80–90% of resolutions fail within a few months, with the average resolution lasting less than four months.
Underlying causes: Research highlights vague or unrealistic goals, lack of planning, and fading motivation as common reasons. Behavioural science adds that intrinsic motivation (enjoying the process) predicts success better than extrinsic rewards.

References for further reading:

Psychology Today – The Hidden Forces Behind New Year’s Resolutions
USA Today – Quitter’s Day and Resolution Trends
Best Life – The Date Your Resolution Is Most Likely to Fail
Psychological Science – Adherence to Personal Resolutions

The View Is You

Here’s the twist: the view isn’t just the vista from the mountaintop — it’s you. You are the view. You are the transformation.

Like a baby learning to walk, you start by standing, then falling, then standing again. You wobble, you stumble, you fall — but you rise. One day, you walk. Then you run. Then you soar.

Growth takes time. It takes patience. It takes belief. But every fall teaches you something. Every stand makes you stronger. And every run proves you were capable all along.

The Summit

At last, you reach the peak. The air is thin, your legs ache, but the view — your view — is spectacular. And here’s the truth: if you never faced the climb, you’d never see the view. Avoiding challenges might feel safe, but it robs you of the perspective and beauty that only effort can reveal.

Practical Tips for Runners to Build Belief

Start small and celebrate wins
Every run counts. A short jog today is a victory. Recognise it and let it fuel your confidence.
Visualise success
Picture yourself crossing the finish line or conquering that hill. Visualisation turns belief into action.
Track your progress
Keep a journal or use an app. Seeing improvement, even small steps, reinforces that you’re moving forward.
Positive self-talk
Replace “I can’t” with “I’m getting stronger every day.” Words shape mindset; mindset shapes results.
Surround yourself with support
Join a running group or share your goals with friends. Encouragement builds belief when doubt creeps in.
Focus on effort, not perfection
Progress isn’t linear. Some days will be hard. Show up anyway — the climb is made of consistent steps.
Remind yourself why you started
When doubt whispers, revisit your “why.” Purpose is the anchor that keeps you moving.
Believe the process
Miyamoto Musashi said, “Perceive that which cannot be seen with the eye.”
Reward yourself
Celebrate milestones with something you love, whether it’s a slice of chocolate cake, a relaxing bath, or a new running playlist. Rewards make the journey enjoyable and reinforce positive habits.

Why This Matters

The mountain isn’t just about reaching the top — it’s about discovering the strength within you. Every challenge you overcome, every small victory you celebrate, shapes who you are. Whether you’re chasing a marathon finish line or navigating life’s hurdles, remember this:

The view is reserved for those who dare to climb and those who choose belief over doubt. Start climbing. Start running towards your dreams today.

From Habit to Lifestyle: How to Build a Running Routine That Sticks

January is full of good intentions. Gyms are packed, running apps are downloaded, and resolutions feel unstoppable. But as we head into February, reality sets in: the mornings are dark, winter lingers, the novelty fades, and the temptation to skip “just one run” creeps in.

Sound familiar? You’re not alone. Most people fall off the wagon by mid-February—not because they lack discipline, but because they didn’t build habits that last. The good news? You can change that. This guide blends habit psychology with training fundamentals, so running becomes a positive, non-negotiable part of your day—not just a January fling.

Step 1: Start Small—Ridiculously Small

James Clear, author of Atomic Habits, calls habits “the compound interest of self-improvement.” Translation? Tiny actions add up. Instead of aiming for a 5K on day one, start with something so easy you can’t fail:

Day 1: Put on your trainers and walk for 2 minutes
Day 2: Jog for 1 minute, walk for 4
Day 3: Add another minute of jogging

It might feel silly, but this works because you’re building identity-based habits. Every time you lace up, you’re casting a vote for your new identity: a runner. And the easier the start, the harder it becomes to break the chain later.

Step 2: Anchor Your Habit—Make It Automatic

The ultimate goal isn’t just starting a habit—it’s hardwiring it so deeply that skipping feels strange. Think brushing your teeth: you don’t debate whether to do it, you just do it. Running can become the same.

How to hardwire your habit:

Anchor it to an existing routine: Pair running with something you already do daily, like your morning coffee or finishing work.
Create friction for skipping: Lay out your running gear the night before. Make the easiest choice the right one.
Track your streak: Seeing progress builds momentum and makes breaking the chain harder.
Celebrate consistency: Reward showing up, not distance. Positive reinforcement locks the habit in.

Once these cues and rewards are in place, running shifts from a decision to a default—a positive, non-negotiable part of your day.

Step 3: Embrace Kaizen—Tiny Improvements Every Day

Kaizen, the Japanese philosophy of continuous improvement, is your secret weapon. Forget big leaps—focus on small wins. Increase your distance by 1% each week. Improve your form one detail at a time: breathing, posture, stride.

Why? Because Kaizen keeps progress sustainable. No burnout, no injuries—just steady growth. Watching those small gains stack up feels amazing and reinforces your identity as a runner.

Step 4: Build Strong Roots Before You Branch Out

Running is simple, but a sustainable routine needs a solid foundation. Think of running as a tree: without strong roots, it can’t grow or withstand storms. Skipping this stage leads to injuries and frustration.

Your roots include:

Easy, consistent mileage to build aerobic capacity
Strength and mobility work to prevent injuries
Understanding training principles so every run has purpose

These fundamentals make your habit harder to break because you’ll feel stronger, more confident, and less prone to setbacks.

Step 5: Hills and Running Form—Your Secret Weapons

If you’re looking for a shortcut to strength and efficiency—sorry, there isn’t one. However, hills are the closest thing to a secret weapon you’ll get.

Train on hills. They improve:

Strength: Builds glutes, hamstrings, and calves
Efficiency: Teaches good form under fatigue
Posture: Encourages upright running and strong arm drive
Cadence: Promotes shorter strides and quicker turnover
Speed: Downhill running boosts leg turnover and prepares the quads for the later stages of long distances
Mental toughness: Hills build confidence for race day

Sample hill workouts:

Hill sprints: 8–10 × 10–15 sec uphill, walk-down recovery
Hill repeats: 6–8 × 60–90 sec uphill, jog-down recovery
Downhill strides: 6–8 × 20–30 sec downhill at a relaxed, fast pace
Posture drills: A-skips, high knees, arm-drive drills

Step 6: Zen Mind—Run in the Present

Running isn’t just physical—it’s mental. Practise mindfulness:

Focus on your breath
Notice your surroundings
Let go of judgment—good days and bad days both happen

Mindfulness makes running enjoyable, which strengthens the habit loop. When the experience feels rewarding, your brain wants to repeat it.

Step 7: Your Weekly Blueprint

A simple, beginner-friendly plan:

Day 1: Easy run (focus on posture and breathing)
Day 2: Hill workout
Day 3: Rest or cross-training
Day 4: Easy run + drills
Day 5: Longer run
Day 6: Strength training
Day 7: Rest

Key Takeaways

Start with consistency, not intensity
Anchor your habit so it becomes automatic and hard to break
Use Kaizen for sustainable progress
Build a strong foundation before chasing big goals
Hills and posture drills are game-changers
Mindfulness turns running into joy, not a chore

Don’t let February be the month your resolution fades. Hardwire the habit now, and by spring, you won’t just be running—you’ll be living the lifestyle.

Your Motivational Push

Every runner starts with a single step. The difference between those who quit and those who thrive isn’t talent—it’s consistency. Imagine yourself six months from now: stronger, more confident, and proud of the routine you built when it was hardest to keep going.

You don’t need perfect conditions. You don’t need endless motivation. You just need to show up—today, tomorrow, and the day after. Each run is a vote for the person you want to become. Cast enough votes, and that identity becomes unshakable.

This is your year. Make running your non-negotiable. Lace up, step out, and let February be the month you prove to yourself that you’re unstoppable.

From Couch to 5K to Half Marathon: Taking Your Running to the Next Level

Completing a Couch to 5K programme is a huge achievement. You’ve built consistency, developed endurance, and discovered the joy of running. But what happens when 5K no longer feels like the finish line?

If you’re ready to push beyond and tackle a half-marathon (21.1 km), here’s how to transition smoothly and confidently.

Reflect on What You’ve Learned

Your Couch to 5K journey taught you that:

Patience pays off – progress comes gradually
Consistency matters – regular runs build fitness and confidence
Listen to your body – rest days are just as important as training days

These principles remain the foundation for your next phase. The difference now? You’ll be applying them over a longer timeline and greater distance.

Step 1: Build a Strong Base

Before jumping into half marathon training:

Increase weekly mileage slowly – aim for no more than a 10% increase per week to avoid injury
Run 3–4 times per week – include easy runs to strengthen aerobic capacity
Focus on time on feet – longer runs at a comfortable pace are key

Step 2: Introduce the Long Run

Your long run is the cornerstone of half marathon training:

Start with 6–8 km and gradually extend by around 1 km each week
Aim to reach at least 18 km before race day
Keep the pace conversational – this isn’t about speed yet

Step 3: Add Variety

To improve stamina and strength, introduce variety into your week:

Tempo runs – sustained efforts slightly faster than your easy pace
Intervals – short bursts of speed with recovery periods
Cross-training – cycling, swimming, or strength work to prevent burnout and reduce injury risk

Step 4: Fuel and Hydrate

Unlike a 5K, a half marathon demands proper nutrition:

Experiment with gels or snacks during long runs
Stay hydrated before, during, and after training
Practise your race-day fuelling strategy early

Step 5: Mindset Matters

Running longer distances is as much mental as physical:

Break the distance into manageable chunks (for example, 5K segments)
Celebrate small wins – every extra kilometre is progress
Visualise success and trust the work you’ve put in

Sample Weekly Structure

Monday: Rest or light cross-training
Tuesday: Easy run (5–6 km)
Wednesday: Tempo run (5–8 km)
Thursday: Rest
Friday: Easy run (5 km)
Saturday: Long run (start at 8 km, build gradually)
Sunday: Rest

Final Thoughts

Moving from 5K to a half-marathon is a bold and exciting step. It requires patience, planning, and a willingness to embrace the challenge. Remember: every runner starts somewhere, and you’ve already proven you can go the distance.

Now it’s time to go further.

As Matt Fitzgerald, author of How Bad Do You Want It?, puts it:

“The hardest sessions aren’t punishment – they’re proof you’re chasing something worth the effort.”

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