How to take the next step in running

July 23, 2026 | 7 min. read By Brooks Staff

You may have hit a big running milestone, from getting out the door for your first ever run to just doing your first half marathon.

And you now may be thinking what’s next. How do I take my running to the next step?

The ‘next step’ is different for every runner, but the rules remain the same: stay consistent, build your strength gradually and don’t rush it. Make sure you’re running smarter, improving your pacing, and building confidence as it’s not just as easy as running faster or running for longer. Remember the 10% running rule of not increasing your week-on-week mileage by more than 10%.

Having said that, however, there are numerous ways that you could build and take the next step in your running.

Beginner to 5k

So, you’ve just started running and want something to work towards. A 5k run is your best bet, with these also being the most common to find. You could even see if there’s a local parkrun near you.

Before you properly get into training for a 5k, it’s important that you know what you’re doing and avoiding some common beginner running mistakes, from starting too much too soon, to not taking your plan seriously.

A run-walk method is a great way to get going as well. It will help build up strength and get your body used to the endurance of running, without too much risk of injury. It is important not to rush, but to consistently build up strength, so that your body is able to recover and rest.

Once you’ve got the basics down, you can get training. Running 2-3 times a week is a good idea, while an 8–12-week programme is ideal for first time 5k runners.

And if you are a beginner, check out more beginner running tips.

Going from a 5k to a 10k

Hitting a 5k is a huge milestone, so congratulations on that. Now it’s time to transition up to a 10k. It can be tempting to go for it and just run head first into that 10k, but the important thing is to build up your strength again to ensure you’re avoiding any injuries.

It’s also a good time to include different types of runs into your training, such as speedwork, long runs or tempo runs. Long runs, in particular, should make up one of your runs a week. Adding in other workouts across the week is also ideal to help build your strength and endurance, such as yoga or pilates.

At the start, don’t be worried about time, just focus on training carefully, and still keeping in those easy (for you) runs. Making more use of warmups and cool downs will also help reduce the risk of injury.

You’re then ready to start training for your 10k within 10 weeks.

Going from a 10k to a half marathon

You didn’t think you could do it, but you have! A 10k is no small feat, but if you’re ready for something more, a half marathon (21k / 13.1 miles) could be the next step.

This is a much more intense run, at more than double a 10k, so it’s important to take it seriously and to keep to a structured training plan. Rather than being able to run a 10k in 8-12 weeks, you want to take longer, even up to 18 weeks, to make sure that you are ready, both physically and mentally. This is a big step up, so taking your plan seriously is key to avoid running burnout of any injuries.

For your training, you’ll be expecting to do longer long runs, meaning you’ll need to have a much better understanding of your body, such as knowing the fuel and hydration you need. You’ll also need to keep a much closer eye on your plan to avoid potential injuries. That means more serious attention to warmups, cool downs, and recovery days. Ahead of your race, you’ll also need to think about tapering your run (reducing your training) so that your muscles heal ahead of race day.

As with previous step ups, being gradual is key to get your body prepared. Continue with any strength training you were doing before to keep building up strength and endurance to help you with your long runs. Increase your long runs slightly every run, rather than adding an additional hour on your first try.

This will help you for your race as you’ll be expected to run at a controlled, not too fast, pace.

Going from a half marathon to a full marathon:

A half marathon to a full marathon is a big step and one of the biggest training jumps you’ll do and can be a bucket list experience for many people. If this is likely your next step, be ready to up your running and take your training to a whole new level.

Be prepared for more mileage per week, with a combination of long and easy runs in your weekly training plan. Like with a half marathon, you should expect to train for longer, up to 18 weeks, in your marathon plan.

It can be so tempting to increase your runs, and run for longer, but the same rules apply from the previous step ups. A marathon requires a lot of endurance, so ensuring you are well fuelled, well rested, hydrated and avoiding injury are the most important things to think about.

For fuelling, you’ll need to increase your calorie intake and make sure you’re eating the right number of different foods, such as an increase in carbohydrates. Add these mid-run, with the use of gels and sports drinks, but also alter your carb intake depending on when you’re running and how much you’re running. For example, eat less carbs on those easy run or recovery days, but increase it significantly when you’re doing long or heavy runs. Equally as important is an increase in protein.

Remember your pace will be slower than any previous races you’ve done, and you will be running for much longer during your marathon, so being prepared is vital.

What to do after a marathon?

Taking part and finishing a marathon is huge accomplishment and one you should be proud of. Many runners stop here and they should be extremely proud of themselves. However, if you’re one of the runners and want to get going with even more running, you don’t have to stop at a marathon. You can try for marathons in more exciting conditions (did you know there’s a marathon where you drink wine at every mile), or aim to complete all the Majors, collecting all the medals. Or you could look into various different ultra marathons, triathlons, or even more enduring trail runs. The most important thing to remember when training for any race, and increasing your training is consistency is key, know your limits and get the distance up gradually.