Your iFIT Running Roadmap: From 5K to Marathon Training
Many runners start with one goal: finishing a 5K.
But once that milestone is behind you, the next step isn’t always clear. Should you train for a 10K? A half marathon? Start building toward a marathon?
That’s where structured training makes the difference.
iFIT’s progressive running series are designed to guide you from one milestone to the next. Instead of guessing what workout to do next, you can follow a clear pathway led by experienced trainers who build endurance gradually over time.
If you’re wondering what to do next in your running journey, here’s a simple roadmap using iFIT training series.
If You’re Starting with a 5K
These series help build consistency, endurance, and running confidence. They’re a great starting point for runners working toward their first 5K or building a stronger base.
ActivePulse Training Series – Tommy Rivs
SmartAdjust Miniseries – Gideon Akande
Elevate Your Endurance – Ashley Paulson
UK 5K Progressive — Kori Sampson
Costa Rica 5K Training - Tommy Rivs
5K Training Series Part 1: Vietnam – John Peel
5K Training Series Part 2: Romania – John Peel
Boston Marathon 5K – Casey Gilbert
Once a 5K distance feels comfortable, many runners begin preparing for longer efforts.
Ready for a 10K
These programs help extend endurance and introduce longer sustained runs.
10K Training Series Part 1: Costa Rica – Leah Rosenfeld
10K Training Series Part 2: Azores – Leah Rosenfeld
Foundations of Endurance Ireland: Part 1 – Knox Robinson
Foundations of Endurance Ireland: Part 2 – Knox Robinson
Foundations of Running: Increase Your Speed – Knox Robinson
- 10K Training Series Part 1: Balkans - Tommy Rivs
- 10K Training Series Part 2: Canary Islands and Madeira - Tommy Rivs
As endurance builds, runners often begin training for the next major milestone.
Preparing for a Half Marathon
Half marathon training focuses on longer runs and sustained pacing strategies.
Bolivia Half Marathon Part 1 – Tommy Rivs
Japan Half Marathon Part 2 – Tommy Rivs
Kenya Run Camp – Luis Orta
These series help runners build the endurance needed for longer distances.
Training for a Marathon
For runners ready to take the next step, marathon training introduces longer mileage and structured endurance development.
iFIT offers several programs designed to help runners prepare for marathon-length distances, including workouts inspired by one of the most iconic races in endurance running.
These programs guide runners through progressively longer efforts designed to support marathon preparation.
What’s Your Next Step?
Every runner starts somewhere.
You might be building toward your first 5K. You might already be running 10K distances and thinking about a half marathon. Or you may be ready to begin marathon training.
The key is following a progression that helps build endurance over time.
With iFIT’s structured running series, the next step in your journey is always waiting.
Start your next series.
Follow the iFIT running pathway.
Keep building toward your next running milestone.
The primary purpose of this blog post is to inform and entertain. Nothing on the post constitutes or is intended to be a substitute for professional medical advice, prevention, diagnosis, or treatment. Reliance on any information provided on the blog is solely at your own risk. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition, and please consult your doctor or other health care provider before making any changes to your diet, sleep methods, daily activity, or fitness routine. Do not disregard professional medical advice or delay seeking it because of information available on this blog. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.
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Born and raised in Dallas, Texas, iFIT Guide Dalen Spratt grew up in a religious environment, as his mother was a pastor. Because of his roots, Dalen has always had a strong belief in a higher power, which influences the way he approaches exploring the paranormal. Adventurous and bold, he’s willing to try anything when communicating with ghosts. Today, Dalen is a part of the successful TV hit Ghost Brothers, which has been aired in several different series on the Travel Channel. When he’s not chasing ghosts, Dalen runs his own tailored men’s clothing line and teaches others how to navigate the forex market. After filming a new and exciting haunted workout series with us, Dalen sat down and answered some of our burning questions. We talk about his most terrifying paranormal encounter, favorite place to investigate, dream ghost hunting destination, and more. Get to know iFIT’s resident ghost hunter! How did you get into paranormal investigation? Were you interested in ghosts as a child? My interest in paranormal investigation started because I noticed a lack of representation of people like myself actually investigating and telling their stories on television. Death is the universal equalizer, something that all races and religions deal with. I wanted to showcase an experience that a lot of people could relate to. You have a show called Ghost Brothers: Lights Out that you share with Juwan Mass and Marcus Harvey. What has that experience taught you? The most honest response I can give now is that I truly don't know what is after this life, but I do know that there is something. That is a FACT! You’ve traveled to some of the most haunted places in the United States. Describe one of your scariest encounters. My first frightening encounter ever was in Cleveland, Ohio, at the notorious House of Wills. I was in the women's bathroom attempting to do what is called mirror gazing. I witnessed something that still, to this day, makes my skin crawl. While staring at myself in the mirror, I watched my reflection change. Its entire facial expression slowly started to grin at me. It was the most sinister thing I have ever witnessed in my life. What's your favorite haunted location? My favorite place to investigate so far has to be the Rose Hall in Montego Bay, Jamaica. It's crazy to imagine that right across the street from one of the most beautiful beaches you'll ever walk down is one of the most haunted locations in the Caribbean. If you could go anywhere in the world to do a paranormal investigation, where would you go? My dream is to journey to eastern and western Europe to investigate. The history over there runs so deep. I’d also like to visit Fiji. Beaches and ghosts—my two favorite pastimes! What do people get wrong when it comes to the paranormal? The biggest misconception in the paranormal is that you're “crazy” if you believe, when in actuality, almost everyone has had some sort of “questionable experience.” It just takes people a little time to feel comfortable enough with you, so they don't feel judged themselves. Aside from ghost hunting, what else do you enjoy doing? Outside of ghost hunting, I own and operate a tailored men's clothing line called Loren Spratt. I also enjoy day trading! If you weren’t a paranormal investigator, what would your career be? I'd be doing exactly what I am doing now—designing clothes and teaching people how to trade the forex market. Ghost hunting sounds a little cooler, I know. What other haunted places do you plan to visit before the end of 2021? I am actually headed to Cresson, Pennsylvania right now to visit an old sanatorium called the State Correctional Institution—Cresson (SCI). Let’s hope I make it back for the next iFIT series! Catch Dalen in the new Haunted Savannah Series based in Savannah, Georgia! Also, be sure to check out his Haunted Bayou Series in New Orleans or head to desolate, eerie locations in Exploring the Abandoned: Deep South. You'll be in for some goosebump-worthy sights and stories! Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment. Opinions of iFIT Trainers are not necessarily the opinions of iFIT.
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