1:30 Half Marathon Training Plan

Target Race Pace 06:50 per mile / 04:15 per km for a 1:30 Half Marathon

This 1:30 half marathon training plan will get you running the half marathon distance in just under ninety minutes. To do this you will need to run at 06:50 minutes pace for 13.1 miles which is 04:15 minutes per km.

Like all the training plans on our site, the 1:30 half marathon training plan will ask you to train at, or sometime faster than, your target race pace for some sessions so before starting please ensure that you are able to run at your target race pace for at least a couple of miles.

Your Speed/Distance Training Zones: 1:30 half marathon training plan

Race Pace per Mile / Km800m Intervals1km Intervals2km Intervals10km Race Pace
06:50/ 04:153min 09s
(Speed: 15:2 kmph / 9.4 mph)
4min 15s
(Speed: 15:2 kmph / 9.4 mph)
06:50 p/m / 04:15 pace
08:30 p/2km
42min 30s
*for speed/distance conversation allow for a small amount of rounding up/ down.

If you haven’t ran a half marathon before, you might want to take a look at of our other half marathon training plans before talking this one. Ideally, you should already of completed a half marathon in or around the 1hr 45 mark before starting this plan.

1:30 half marathon training plan

DayWeek 1Week 2Week 34 (rec week)
Monday5 mile tempo
Rest/ cross-train45 mins easyRest/ cross-train
Tuesday30mins easy45mins easyRest/ cross-train5 mile tempo
WednesdayRest/ cross-train30mins easyRest/ cross-trainRest/ cross-train
Thursday4 x 2km
@6:50 p/m (08:30 p/2km) 2 min Rec
10k Paced Run
Aim for 42:30
10 x 1km intervals
@4:15 p/mile (4:15 p/km) 90s Rec
Rest/ cross-train
FridayRest/ cross-trainRest/ cross-trainRest/ cross-train45mins easy
Saturday45mins easy10 x 1km intervals
@4:15 p/mile (4:15 p/km) 90s Rec
45mins easyRest/ cross-train
SundayLong run, gentle pace: 60-75 minsLong run, gentle pace: 75-90 minsLong run, gentle pace: 90-120 minsRest/ cross-train

Time commitment: Roughly 4-5 hours of training per week over the course of each training cycle, in addition to any time spent cross training.

Breakeven Sessions – 1:30 half marathon training plan

These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:

  • Easy/ recovery run – this should be no quicker than 10:00 p/m pace.
  • Long Run – 1-2 hours. Don’t worry about pace, all your miles somewhere in the region of 10-11:00 minutes per mile, just enjoy the ride.

Breakthrough Sessions – 1:30 half marathon training plan

These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:

  • 800m Reps – these will be faster that your target race pace and should be at 6:20 p/m pace (3:09 per 800m) with a 90 sec jogged recovery. 15:2 km/per hour / 9.4mph for treadmill sessions.
  • 1km Intervals – same as above, faster than race pace, try to hit 6:20 p/m pace again (4:15 per km) with a 90 sec jogged recovery. 15.2 km/per hour / 9.4mph for treadmill sessions.
  • 2km Intervals – at race pace, so do 6:50 p/m pace (8:30 per 2km) with a 2 minute jogged recovery.
  • 10km Timed Effort – run a 10k race/training run at your maximum, try and aim for a sub 42min 30s.

The sub 1:30 half marathon training plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc.

It is recommended that after three months of using the 1:30 half marathon training plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.

To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.

18 Responses

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  1. Shaun says:

    What pace should I run the long run at? 10-11 min/mile seems a bit slow for the 1:30 plan. Cheers

  2. Graeme says:

    Can anyone clarify what pace the tempo run should be run at?

  3. Leti Brighton says:

    Hi Matt! My PB (42yo woman) currently stand at 19:30 5K, 41:42 10K, 1:32:21 Half and I’ve JUST completed my first full marathon 3 days ago, a very successful Jack Daniels 18-week training programme (2Q session, low weekly mileage of 40-50miles) leading me to 3:09:58. (chuffed!!!)
    I now want to revisit the shorter distances and aim for sub-40mn 10k and sub-90mn half. Which distance should I focus on? Would you use Vdot paces on your programme? Thanks!

  4. Fernando A says:

    Hi Matt,
    I just completed the 4th cycle of the 1:45 Half Marathon and did 1:44:56 nice plan really got the desired results, do you think I can continue with 1:30 plan or should I continue with 1:45 or improve my 10K before moving to 1:30 HM

  5. Anonymous says:

    Matt, could you clarify your interpretation of “tempo”? I ask because unfortunately there is not 100% agreement in the running community on what a tempo run is. Some consider it identical to a threshold run (roughly a run at a pace which could be held for around an hour, but not more)
    and some consider it to be a pace that is a bit slower than that (eg a pace that might correspond to a 2-hour maximal effort). This is quite a big difference – about 5% in speed.

  6. Nicky says:

    Helli, i have the same question as Sam. Are the paces correct?

  7. Jon says:

    Hi Matt, I don’t see 800m repeats on the schedule, but they are listed on the page. Where should they fit on the schedule? Are the easy and long run paces correct? They are the same as the sub 2 hour half plan and seem very slow. Thanks,

  8. Philip says:

    Sounds like a very nice plan and gave some nice inspiration to my training, thanks for the effort!

  9. Sam Pillar says:

    Hi Matt
    Are the easy run/long run paces on here correct? (i only say this because the next paragraph says sub 2 hour half)

  10. Brendan Beaton says:

    Thanks very much, very helpful! Question: What is a ‘5 mile tempo’? Thanks

    • Anonymous says:

      Tempo is a speed you can hold comfortably for about 1 hr, be near but just over your 10k pace, threshold pace is like maximum effort ‘ like your 5k pace, for some people there won’t be much difference in this, this pace could also change depending on tiredness etc