Distance: Half marathon (21.1km)
Target pace: 4:16 per km
Our Sub 1 hour 30 half marathon training plan is over 12 weeks and is completely free to use.
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.
A 90 minute 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 1 -
Distance: 41.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 800m (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 10km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Race - 10km
Pace: 4:16 / km
Week 2 -
Distance: 50.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 10 x 400m (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 11km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Sunday
Long run - 14km
Pace: 5:02 - 5:41 / km
Week 3 -
Distance: 54.7 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 2.5km (F) x 400m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 11km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Sunday
Long run - 16km
Pace: 5:02 - 5:41 / km
Week 4 -
Distance: 45.6 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 4 x 1.5km (F) x 400m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 11km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Race - 10km
Pace: 4:16 / km
Week 5 -
Distance: 60.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 1km (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 13km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Sunday
Long run - 20km
Pace: 5:02 - 5:41 / km
Week 6 -
Distance: 47.6 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 500m (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 10km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Race - 16km
Pace: 4:16 / km
Week 7 -
Distance: 60.1 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 10 x 300m (F) x 100m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 14km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Sunday
Long run - 21.1km
Pace: 5:02 - 5:41 / km
Week 8 -
Distance: 59.6 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 5 x 1.2km (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 11km
Pace: 4:47 - 5:17 / km
Thursday
Intervals - 1.5km WU, 5 x 1.5km (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Friday
Rest
Saturday
Recovery - 6km
Pace: 4:47 - 5:17 / km
Sunday
Race - 21.1km
Pace: 4:16 / km
Week 9 -
Distance: 56.4 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 6 x 800m (F) x 100m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 8km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Sunday
Long run - 22km
Pace: 5:02 - 5:41 / km
Week 10 -
Distance: 60.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 12 x 400m (F) x 100m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 13km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Long run - 24km
Pace: 5:02 - 5:41 / km
Week 11 -
Distance: 43.6 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 3 x 2km (F) x 200m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 11km
Pace: 4:47 - 5:17 / km
Thursday
Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 3:56 - 4:26 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Race - 10km
Pace: 4:16 / km
Week 12 -
Distance: 45.1 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals - 1.5km WU, 8 x 400m (F) x 100m (S), 1.5km CD
Pace: 3:29 - 3:46 / km
Wednesday
Easy - 6km
Pace: 4:47 - 5:17 / km
Thursday
Easy - 6km
Pace: 4:47 - 5:17 / km
Friday
Rest
Saturday
Recovery - 5km
Pace: 4:47 - 5:17 / km
Sunday
Race - 21.1km
Pace: 4:16 / km
