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

The goal

A 1:30 half-marathon means 13.1 miles at 6:52 per mile (about 4:16 per km). It’s a balance of speed, stamina, and the head to keep going. Over the next 10 weeks, you’ll practice tempo pace, handle interval bursts, and build your aerobic engine through long runs, all without getting hurt.

Pre-requisites

Check the boxes before starting:

• Run a half-marathon in under 1:45, or complete 8 miles at easy effort without trouble.
• Average 15 to 20 miles per week for at least three weeks.
• Break 22 minutes in a 5K (shows the raw speed is there).

Hit all three? You’re ready. If not, spend a few weeks building your aerobic base first.

How the plan works

Workout	Purpose	Typical pace / effort
Easy run	Build aerobic mileage, support recovery	1 to 2 min slower than easy-run pace (≈8:30–9:30 min/mi)
Tempo run	Raise lactate threshold, hold “comfortably hard” effort	15 to 30 sec faster than goal half pace (≈6:30 min/mi)
Interval	Develop speed and running economy	Hard 5K–10K pace (≈6:00 min/mi) with equal jog recovery
Long run	Expand endurance, train fat use	Easy pace, 1 to 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 to 45 min

Pace numbers are guidelines. Effort matters more. Adjust for hills, heat, or how you’re feeling.

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

Add or subtract about 0.5 miles based on what your body tells you.

Detailed workout descriptions

Easy run

• 30 to 60 min at a pace where talking feels natural.
• Start relaxed, find a rhythm you could hold during a conversation. Easy breathing throughout.

Tempo run

• 1 mile easy warm-up, 3 to 5 miles at steady tempo, 1 mile easy cool-down.
• Run “comfortably fast”, harder than easy but not all-out. A few words between breaths.

Interval session

• Example (week 2): 5 × 400 m fast with 400 m jog between reps.
• Each fast interval should feel like 5K pace (around 6:00/mi). Recovery jogs bring heart rate down without stopping. Keep effort steady across all repeats.

Long run

• Goal: time on feet, not speed. Endurance and mental toughness.
• Keep it easy, drink water regularly, practice eating mid-run (gel or banana around the one-hour mark).

Cross-training and recovery

Cycling, swimming, yoga for 30 to 45 minutes at easy-to-moderate effort. Rest days matter as much as workouts; treat them as part of training.

Notes and tips

• Build gradually: no more than 10% mileage growth week to week. Stuck on a hard week? Redo it instead of pushing on.
• Sleep and hydration: 7 to 9 hours, drink consistently, light stretch after runs.
• Fuel: carbs the night before a long run. A snack with carbs and protein within 30 minutes of finishing.
• Trust the watch and your body: GPS is helpful, but how you feel on a windy or hilly day matters more.
• Avoid: skipping easy runs to go hard, running long runs too fast, and pushing through soreness that doesn’t feel normal.
• The plan rests on the basics: race-specific work at goal pace, progressive distance, real recovery, and adapting to your body.

FAQ

Q: I missed a workout. What should I do? A: Easy or recovery, fold into your next easy day. Don’t skip a tempo or interval, push it forward a day if your schedule has the recovery room.

Q: My paces feel impossible. Should I dial back? A: Yes. These speeds are starting points. If form is breaking, slow down 10 to 15 seconds per mile and focus on the effort level.

Q: I have mild shin splints. Should I keep going? A: Cut mileage by a quarter, swap one run for cross-training. Ice, calf and glute work, and check whether your shoes have enough support.

Q: How do I handle a hilly course? A: Do hill repeats on interval day at the same effort but uphill. For long runs, target the same time and expect slower mile pace.

Q: Can I swap a run for a bike? A: Yes for easy runs and cross-training days. No for tempos or intervals. Cycling uses your legs differently and doesn’t build the same strength.

Closing and workout suggestion

A 1:30 is as much about the process as the goal. Consistency, patience, and attention to what your body needs will get you there faster than any single workout.

Tempo Tuesday: warm up briefly, then run 3 miles at steady tempo (around 6:30/mi). Relaxed breathing, cadence around 170 to 180 steps per minute. That single run builds the physical and mental fitness you’ll need at the start line.

Stick with the plan. When you cross the line, may your watch read 01:30.

---

References

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