Chasing a 1:30 Half Marathon: 10‑Week Training Plan

The Goal

A 1:30 half‑marathon means covering 13.1 miles at an average pace of 6:52 per mile (≈4:16 per km). It demands a blend of speed, endurance, and mental grit. You’ll need to run comfortably at tempo pace, tolerate short bursts of faster intervals, and sustain a long run that builds aerobic capacity—all while staying injury‑free.

Pre‑Requisites

Before you dive in, make sure you can comfortably:

• Finish a half‑marathon in ≤ 1:45 or run 8 miles at an easy pace without stumbling.
• Log 15–20 miles of running per week for at least the past three weeks.
• Complete a 5K in ≤ 22 minutes (a good indicator of speed). If you meet these benchmarks, you’re ready for the plan. If not, spend a few weeks building a solid base before starting.

How the Plan Works

Workout	Purpose	Typical Pace / Effort
Easy Run	Build aerobic mileage, promote recovery	1–2 min slower than your easy‑run pace (≈8:30–9:30 min/mi)
Tempo Run	Raise lactate threshold, teach you to hold “comfortably hard” effort	15‑30 sec faster than half‑marathon goal pace (≈6:30 min/mi)
Interval	Develop speed and running economy	Hard effort 5K‑10K pace (≈6:00 min/mi) with equal jog recovery
Long Run	Expand endurance, teach fat utilization	Easy pace, 1‑2 min slower than easy‑run pace
Recovery / Rest	Allow adaptation, prevent overuse	Complete rest or light cross‑training (cycling, swimming, yoga)
Cross‑Train	Strengthen supporting muscles, add variety	Moderate effort, 30‑45 min

Paces are guidelines; listen to perceived effort and adjust for hills, temperature, or fatigue.

Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 4 mi	Tempo 3 mi (incl. warm‑up/cool‑down)	Easy 4 mi	Rest or cross‑train	Long 8 mi	Easy 3 mi
2	Rest	Easy 5 mi	Interval 5×400 m (400 m fast / 400 m jog)	Easy 4 mi	Rest or cross‑train	Long 9 mi	Easy 3 mi
3	Rest	Easy 5 mi	Tempo 4 mi	Easy 5 mi	Rest or cross‑train	Long 10 mi	Easy 3 mi
4	Rest	Easy 5 mi	Interval 4×800 m (800 m fast / 400 m jog)	Easy 5 mi	Rest or cross‑train	Long 11 mi	Easy 4 mi
5	Rest	Easy 5 mi	Tempo 5 mi	Easy 5 mi	Rest or cross‑train	Long 12 mi	Easy 4 mi
6	Rest	Easy 6 mi	Interval 5×1000 m (1000 m fast / 500 m jog)	Easy 5 mi	Rest or cross‑train	Long 13 mi	Easy 4 mi
7	Rest	Easy 6 mi	Tempo 5 mi (slightly faster)	Easy 5 mi	Rest or cross‑train	Long 14 mi	Easy 4 mi
8	Rest	Easy 6 mi	Interval 6×800 m (800 m fast / 400 m jog)	Easy 5 mi	Rest or cross‑train	Long 12 mi (recovery week)	Easy 4 mi
9	Rest	Easy 5 mi	Tempo 4 mi (race‑pace feel)	Easy 5 mi	Rest or cross‑train	Long 10 mi	Easy 3 mi
10	Rest	Easy 4 mi	Interval 4×400 m (sharp)	Easy 3 mi	Rest	Race Day – 13.1 mi target 1:30	Recovery walk or light jog

All mileage is approximate; feel free to add or subtract 0.5 mi based on how you feel.

Detailed Workout Descriptions

Easy Run

• Duration: 30‑60 min at a conversational pace.
• How: Start slow, settle into a rhythm where you could comfortably hold a phone conversation. Keep breathing relaxed.

Tempo Run

• Structure: Warm‑up 1 mi easy → 3‑5 mi “comfortably hard” → cool‑down 1 mi easy.
• How: Aim for a steady effort that feels “just outside” your comfort zone. You should be able to speak a few words at a time.

Interval Session

• Example (Week 2): 5 × 400 m fast with 400 m jog recovery.
• How: Run the fast portion at 5K pace (≈6:00 min/mi). Recovery jog should bring heart rate down but not stop moving. Focus on consistent effort across repeats.

Long Run

• Goal: Time on feet, not speed. Build endurance.
• How: Keep the pace easy, stay hydrated, and practice fueling (e.g., a gel or a banana) after the first hour.

Cross‑Training & Recovery

• Choose low‑impact activities like cycling, swimming, or a yoga flow. Aim for 30‑45 min at a moderate effort. Rest days are essential; treat them as training sessions for recovery.

Notes & Tips

• Progression: Add no more than 10 % weekly mileage. If a week feels too hard, repeat the previous week.
• Recovery: Prioritize sleep (7‑9 h), hydrate, and include a short stretching routine after each run.
• Nutrition: Carbohydrate‑rich meals the night before long runs; a small carb‑protein snack within 30 min post‑run aids recovery.
• Pacing Adjustments: Use a GPS watch or phone app for guidance, but let perceived effort be the final arbiter on windy or hilly days.
• Common Mistakes: Skipping easy days, running too fast on long runs, ignoring early signs of soreness.
• Training Principles: The plan incorporates specificity (race‑pace work), overload (gradual mileage increase), recovery (rest days and easier weeks), and individualisation (you can swap workouts based on how your body feels). These principles are the backbone of any successful program.

FAQ

Q: I missed a workout—what should I do? A: If you miss an easy or recovery run, simply add it to the next easy day. Never replace a hard workout (tempo/interval) with an easy run; instead, shift the hard session forward by a day if you have enough recovery time.

Q: My paces feel too hard—should I slow down? A: Yes. Pace recommendations are starting points. If you cannot maintain form, reduce the speed by 10‑15 sec per mile and focus on effort.

Q: I’m dealing with mild shin splints—can I continue? A: Reduce mileage by 20‑30 % and replace a run with cross‑training. Ice the area, strengthen calves and glutes, and consider a supportive shoe.

Q: How do I adapt the plan for hills? A: Run hill repeats on the same day as interval work, keeping the effort similar but the surface inclined. For long runs, keep the same time goal but accept a slightly slower pace.

Q: Can I substitute a run with a bike ride? A: Bike rides can replace an easy run or cross‑training day, but they should not replace tempo or interval sessions because the muscular demands differ.

Closing & Workout Suggestion

The beauty of chasing a 1:30 half‑marathon is that it’s as much about the journey as the finish line. Consistency, patience, and listening to your body will move the needle more than any single workout. When you’re ready, start the plan with Week 1 Easy 4 mi—a gentle re‑introduction to structured training. Celebrate each completed mile, and remember that every step brings you closer to that 6:52‑per‑mile rhythm.

Workout of the Week: “Tempo Tuesday” – after a short warm‑up, run 3 mi at a steady tempo pace (≈6:30 min/mi). Focus on a relaxed breathing pattern and a cadence of about 170‑180 steps per minute. This single session builds the mental and physical stamina you’ll need on race day.

Now lace up, trust the process, and enjoy the miles ahead. Good luck, and may your next half‑marathon be the one where the clock finally reads 01:30!

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References

• 1/2 Marathon 12 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 16 Week Beginner | running Training Plan | TrainingPeaks (Blog)