From 5K to Marathon: A Beginners' Guide to Long-Distance Running in 2026

Interest in beginner-friendly running challenges continues to rise, with searches for “5K” and “10K” increasing by 17% and 13%, respectively, over the past three years. But many are struggling to know where to start. Searches for “couch to half-marathon training plan” are up 74%, and “couch to marathon plan” is up 52% over the same timeframe.

New insights have revealed what’s holding beginners back, and here at GO Outdoors, we're here to share the winning formula for training with confidence for any challenge.

Polling conducted via the GO Outdoors Instagram account found that the biggest barriers are pressure to perform (41%) and finding the time (39%), with fear of injury (12%) and short winter days (8%) also factors. Confidence is another hurdle as 71% worry they’re not ready, 29% don’t know where to start, and 35% struggle to find a realistic training plan.

To help beginners overcome these barriers, we have collaborated with experienced endurance coach Harry Balmer, who specialises in training runners for events from 5K to marathon distance.

Harry explains: “One of the biggest mistakes beginner runners make is expecting too much too soon. Adaptation takes time, and rushing the process often leads to injury or burnout. All runs should start at a slow, conversational pace, and speed can come later. While weekly mileage should build slowly, increase total distance by no more than 10% at a time.

“While many beginners start on the treadmill, it’s important to balance indoor and outdoor running, since they place different demands on the body. Cross-training such as cycling, swimming, or using a cross-trainer can also help build aerobic fitness while reducing impact.”

Harry shares beginner-friendly training plans, from your first 5K to a marathon, covering weekly runs, progression tips, and key focus areas to help you train safely and build endurance:

Key: An easy run should be at a comfortable, conversational pace, while a steady run is more controlled and purposeful, where you can speak in short phrases. Tempo pace is typically around 30 seconds slower than your current 5K personal best, though this will vary depending on your fitness level and experience.

 

Harry adds: “For half marathons and marathons, start with the 5K plan for the first few weeks before progressing to the longer-distance plans as your fitness and confidence build.”

*These plans are intended as general guidance and should be adjusted based on your experience, fitness level, and how your body feels. If you have any medical conditions or injuries, consult a healthcare professional before starting a new training plan

Harry concludes: “One of the most common issues among beginner runners is neglecting strength training. Running is repetitive and high-impact, and without strength training, the body is underprepared, increasing injury risk.

“I recommend focusing on key areas such as calves, shins, glutes, hamstrings, and single-leg stability, through exercises like calf raises, lunges, step-ups, Romanian deadlifts, hamstring curls, glute bridges, Copenhagen planks, and gentle jumping exercises. Two short strength sessions per week, 25-35 minutes each, can build resilience and improve running efficiency. Even one easy aerobic session per week, off your feet, can make a huge difference in reducing impact and supporting overall fitness. Overall, it’s most important to listen to your body and adjust intensity as needed. If you have injuries, consult a fitness professional before attempting these exercises.

“Beginner timelines should be realistic and flexible. The goal isn’t perfection, it’s consistency, confidence, and arriving at the start line healthy.”

One participant in the social poll shared that “finding good, affordable kit” is a key barrier when training, while 25% of respondents cited the cost of the kit as a reason they struggle to commit. Below, we share our insights into the best beginner must-haves, from winter training runs to race-day readiness.

For Novice Runners (up to 5k)

For those just starting out, the most important piece of kit is a comfortable, well-fitting pair of running shoes. It’s not about the latest technology, what matters is support, cushioning, and comfort. Breathable, well-fitting clothing is also key as poorly fitting tops or shorts are a common reason beginners stop running. Removing these barriers allows you to focus on enjoying the experience. I’d also recommend a gait analysis to help you choose the right shoes that match your foot type.

GO Outdoors Recommended Kit:

• Peter Storm Women’s Active Short Sleeve T-Shirt - RRP £16 / Member’s Price* £12 (Save 25%)

• Mountain Peak Men’s Sprint Tech T-Shirt - RRP £30 / Member’s Price* £8.97 (Save 70%)

• Nike Women’s Winflo 11 Road Running Shoes - RRP £99 / Member’s Price* £59.97 (Save 40%)

For Intermediate Runners (up to half-marathon)

As distances increase, comfort remains the priority. Shoes are still key, but supportive socks, well-designed leggings, and moisture-wicking sports bras and t-shirts help reduce chafing on longer runs. This stage is also ideal for introducing running vests to carry essentials with ease.

GO Outdoors Recommended Kit:

• Hilly Unisex Marathon Ankle Socks - RRP £16 / Member’s Price* £13 (Save 19%)

• Sweaty Betty Women’s Power Medium Impact Sports Bra - RRP £55 / Member’s Price* £32.97 (Save 40%)

• Nike Men’s Dri-FIT Solar Chase Adv Running Tank Top - RRP £55 / Member’s Price* £32.97 (Save 40%)

For Advanced Runners

For advanced training, your kit must work as hard as you do. Reliable, performance-focused footwear and technical fabrics help regulate temperature and keep you comfortable. Weather-appropriate layers, reflective detailing, and durable materials become essential for high-volume training, particularly when running in all conditions.

GO Outdoors Recommended Kit:

• Adidas Men’s Own The Run Jacket  - RRP £60 / Member’s Price* £35.97 (Save 40%)

• Eurohike 6 LED Headtorch  - RRP £12 / Member’s Price* £4 (Save 67%)

• Montane Men’s Dart Long Sleeve T-Shirt  - RRP £35 / Member’s Price* £22.47 (Save 36%)

For Fueling and Hydration

Beyond clothing and shoes, fuel and hydration are essential for your longer runs. Energy gels and electrolyte drinks can support endurance and help prevent fatigue, especially when your distance is increasing. Feeling fuelled and prepared also makes runs more enjoyable and supports consistent training.

GO Outdoors Recommended Kit:

• SIS GO Hydro Hydration Tablets Pink Grapefruit  - RRP £8 / Member’s Price* £7 (Save 13%)

• SIS GO Isotonic Energy Gel 60ml Variety Pack  - RRP £8.99 / Member’s Price* £8 (Save 11%)

Apps can help structure your training plan, track progress, and even remind you when to hydrate or fuel, making it easier to stay consistent and reach your goals.

Search data methodology:

• We compiled a set of search terms focused on training plans and preparation for 5K, 10K, half marathon and marathon events. For each event, we looked at the following keywords:

• Couch to [event]

• Couch to [event] plan

• Couch to [event] training plan

• [Event] training plan

• [Event] training

• How to train for a [event]

• [Event] beginner training plan

• We collected UK search volume for each keyword using Google Keyword Planner. Data was recorded for each month across the full available time period (December 2021 to November 2025).

• We then aggregated search volumes by event by summing the search demand of all keywords within each category.

• To measure when interest in training increases, we calculated the percentage change in searches from December to the following January, and March to April. We then took averages of these season uplifts across all four years.

• We also calculated the percentage change between the first available 12 month period (December 2021 to November 2022) and the most recent available (December 2024 to November 2025).

Social polls: Conducted on GO Outdoors’ Instagram story between 20th - 29th January 2026.

Question 1: We would like to know the barriers you encounter when training for running events …and how they affect you!

Example Answers: 

• Hydration

• I can't always go running as it's dark, as a female, it just feels unsafe

• Dark mornings and nights – difficult to fit training runs in around daylight hours

• Cost and lack of studies in women’s health and how best to support females in sport

• Not a runner, I am a long-distance walker. I did 56 miles in 20hrs for example. I have a footwear barrier

• Staying up, something to carry stuff in that doesn’t chafe

• Wet shoes, finding good routes for distance, socks that don’t get holes, leggings that stay up, something to carry stuff that doesn't chafe

• I have joint hypermobility syndrome and end up injured, thinking maybe I shouldn’t run

• Injuries 😭

• Finding good, affordable kit in my size

Question 2: What’s stopping you from signing up for a running event in 2026?

Answers:

• Fear of injury (12%)

• Finding the time (39%)

• Pressure to perform (41%)

• Shorter days (8%)

Question 3: When it comes to running events, I worry that…

Answers: 

• I’m not ready for them (71%)

• I don’t know where to start (29%)

Question 4: What puts you off committing to training?

Answers:

• Cost of kit (25%)

• Training in UK weather (40%)

• Finding a realistic plan (35%)

 

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