Distance: Half marathon
Target pace: 4:16
Available on: Free & Premium
Tempo
3:56 - 4:26
min/km
Long/Slow
4:57 - 5:46
min/km
Intervals
3:27 - 3:49
min/km
Our Sub 1 hour 30 minutes Half marathon training plan is over 12 weeks
You can decide if you want to do all 12 weeks or start at any point during the training plan, it's completely up to you.
Try our Sub 1 hour 30 minutes Half marathon plan.A half-marathon is a big achievement, and for most normal human's getting there will take a lot of hard work. This plan will have you out on the road for 6 days a week if you complete all of the sessions. Of course in the real world this isn't always possible, so aim for a good mix of tempo work through the week but always carve out a couple of hours for the long run at the weekend. We've added more timed long runs than normal so you can keep tabs on your progress towards hitting your target pace after the 12 weeks. As always, those easy days can be replaced with some lower impact or strength work, alternatively recharge with some yoga or a full rest day.
Ready to get started on your journey?
Week 3 -
Distance: 59.7 km -
Number of runs: 6
Monday
Easy 5km
Pace: 4:47 - 5:17 / km
Tuesday
Intervals
Pace: 3:29 - 3:46 / km
Wednesday
Easy 11km
Pace: 4:47 - 5:17 / km
Thursday
Tempo
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo
Pace: 3:56 - 4:26 / km
Sunday
Long Run 16km
Pace: 5:02 - 5:41 / km
Week 7 -
Distance: 67.8 km -
Number of runs: 6
Monday
Easy 5km
Pace: 4:47 - 5:17 / km
Tuesday
Pyramid Intervals
Pace: 3:29 - 3:46 / km
Wednesday
Easy 14km
Pace: 4:47 - 5:17 / km
Thursday
Tempo
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo
Pace: 3:56 - 4:26 / km
Sunday
Mixed-Paced Long Run
Pace: 5:02 - 5:41 / km
Week 10 -
Distance: 62.5 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 3:29 - 3:46 / km
Wednesday
Easy 13km
Pace: 4:47 - 5:17 / km
Thursday
Progression
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Easy 5km
Pace: 4:47 - 5:17 / km
Sunday
Progression
Pace: 5:02 - 5:41 / km
