Chasing 1:35: A 10‑Week Half‑Marathon Training Journey

I still remember the first time I crossed the 10‑kilometre mark without stopping to catch my breath. The sun was setting over the park, the air was cool, and my legs felt like they were made of rubber. I was just finishing a casual run when a friend shouted, “You ever think about doing a half‑marathon in under ninety minutes?” I laughed, but the idea lodged itself in my mind like a pebble in a shoe. Over the next few months, that pebble grew into a plan, a series of disciplined weeks, and eventually, a finish line clock flashing 1:35:00. If you’re reading this, you might be feeling that same mix of excitement and doubt. Let’s turn that spark into a finish‑line reality.

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The Goal

Target: 21.0975 km (Half‑Marathon) in 1 hour 35 minutes

To hit a 1:35 finish you need to average 4:15 per kilometre (or 6:50 per mile). That pace demands:

• Speed: Ability to comfortably run 5 km repeats at ~4:00 /km.
• Endurance: A long run of 18‑20 km at a relaxed 5:00‑5:15 /km.
• Mindset: Consistent effort, tolerance for discomfort, and confidence that the plan will deliver.

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Pre‑Requisites

Before you lace up for this plan, make sure you meet at least one of the following benchmarks:

Current Ability	What It Means for You
5 km in ≤ 22 min	You have the speed base to handle the tempo and interval work.
10 km in ≤ 45 min	You already possess the endurance to sustain a 4:30 /km effort for a good portion of the half‑marathon.
Weekly mileage ≥ 30 km (≈ 20 mi) for the past 3 weeks	Your body is accustomed to regular training volume.

If you’re a little shy of these numbers, add a 2‑week “base” phase (easy runs, a weekly long run of 12‑14 km) before jumping into the schedule.

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How the Plan Works

Workout	Purpose	Typical Pace / Effort
Easy Run	Build aerobic base, promote recovery.	5:30‑6:15 /km (conversational).
Tempo Run	Raise lactate threshold – the pace you can hold for ~20 min.	4:20‑4:30 /km (comfortably hard).
Interval	Improve VO₂ max and leg turnover.	4:00 /km or faster for short repeats, with equal jog recovery.
Long Run (LSD)	Develop endurance and mental stamina.	5:00‑5:15 /km (steady).
Recovery / Rest	Allow adaptation, prevent injury.	No running – optional light cross‑training (cycling, swimming, yoga).

Paces are given as a guide; feel free to adjust using perceived effort (easy, moderate, hard) if you don’t have a GPS watch.

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Weekly Plan (10 Weeks)

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	Easy 6 km	Tempo 5 km (4:25 /km)	Easy 6 km	Rest or cross‑train	Long 14 km (5:10 /km)	Rest
2	Rest	Interval 6×800 m (4:00 /km) with 400 m jog	Easy 6 km	Tempo 6 km (4:20 /km)	Rest or cross‑train	Long 16 km (5:05 /km)	Rest
3	Rest	Easy 7 km	Interval 5×1 km (4:00 /km) with 2 min jog	Easy 7 km	Rest or cross‑train	Long 18 km (5:00 /km)	Rest
4	Rest	Tempo 7 km (4:20 /km)	Easy 7 km	Interval 4×1.2 km (3:55 /km) with 2 min jog	Rest or cross‑train	Long 20 km (5:00 /km)	Rest
5	Rest	Easy 8 km	Tempo 8 km (4:15 /km)	Easy 8 km	Rest or cross‑train	Long 22 km (5:00 /km)	Rest
6	Rest	Interval 6×800 m (3:55 /km)	Easy 8 km	Tempo 9 km (4:15 /km)	Rest or cross‑train	Long 18 km (4:55 /km) – cutback week	Rest
7	Rest	Easy 9 km	Interval 5×1 km (3:55 /km)	Easy 9 km	Rest or cross‑train	Long 24 km (4:55 /km)	Rest
8	Rest	Tempo 10 km (4:15 /km)	Easy 9 km	Interval 4×1.2 km (3:55 /km)	Rest or cross‑train	Long 20 km (4:50 /km)	Rest
9	Rest	Easy 10 km	Tempo 10 km (4:10 /km)	Easy 10 km	Rest or cross‑train	Long 22 km (4:50 /km)	Rest
10 (Race Week)	Rest	Easy 6 km	Tempo 5 km (4:10 /km)	Rest	Easy 4 km (shake‑out)	Race Day – 21.1 km at 4:15 /km target	Recovery walk / light jog

Feel free to swap days to fit your schedule, but try to keep the hardest effort (interval or tempo) at least two days apart from the long run.

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Detailed Workout Descriptions

Easy Run

• Warm‑up: 5‑10 min easy jog.
• Run at a pace where you can hold a conversation.
• Cool‑down: 5 min walk or very easy jog.

Tempo Run

1. Warm‑up 10 min easy.
2. 20‑30 min at comfortably hard – you should be able to speak in short phrases.
3. Cool‑down 10 min easy.

Interval Session

1. Warm‑up 15 min easy + a few strides.
2. Run the specified distance (e.g., 800 m) at the target interval pace.
3. Recover with a jog or walk equal to the work interval (or 2 min for longer repeats).
4. Repeat the total number of reps.
5. Cool‑down 10‑15 min easy.

Long Run (LSD)

• Start at a relaxed pace, gradually building to the target long‑run pace.
• Keep effort in the easy zone; the goal is time on feet, not speed.
• Practice hydration and fueling (e.g., gel every 45 min).

Recovery / Cross‑Training

• Light activities like cycling, swimming, yoga, or a brisk walk.
• Aim for 30‑45 min at a low intensity to promote blood flow.

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Notes & Tips

• Progression: Increase weekly mileage by no more than 10 % to avoid overuse injuries.
• Listen to Your Body: If you feel lingering soreness, replace a hard workout with an easy run or a rest day.
• Nutrition: Prioritize carbs the night before long runs; hydrate throughout the day.
• Pacing Tools: Use a simple “talk test” or a heart‑rate zone (Zone 3–4 for tempo, Zone 5 for intervals) if you don’t have precise GPS data.
• Strength: Add a 20‑minute strength routine twice a week (core, glutes, hamstrings) to improve running economy.
• Sleep: Aim for 7‑9 hours nightly, especially after hard sessions.
• Adaptability: If a race falls earlier than week 10, back‑off the long run in the preceding week and keep the tempo/interval work.

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Frequently Asked Questions

Q: I missed a workout – what should I do? A: If it’s an easy run, simply add a short easy run later in the week. If you miss a tempo or interval, skip it and treat the day as an easy run; don’t double‑up hard sessions.

Q: My paces feel too fast/slow. Should I adjust? A: Use perceived effort as a guide. If a tempo feels like a jog, you’re likely running too slow; if you can’t hold a conversation for more than a few seconds, you may be too fast.

Q: I’m dealing with a niggling shin splint. A: Cut back mileage by 20 %, replace the offending run with cross‑training, and incorporate calf/shin strengthening (e.g., toe raises, heel walks).

Q: Can I substitute a run with a bike/elliptical? A: Yes, especially on recovery days. Keep the intensity low and duration similar to the run you’re replacing.

Q: How do I fuel on race day? A: Practice your race‑day nutrition during the longest runs. A common strategy is 30‑60 g of carbs per hour (gel, chews, or sports drink) and sip water every 15‑20 min.

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Closing & Workout Suggestion

The beauty of chasing a 1:35 half‑marathon is that the clock is just one part of the story – the real reward lies in the miles you log, the early mornings you conquer, and the confidence you build with each finished interval. Stick with the plan, stay flexible, and celebrate the small victories (a smooth tempo, a pain‑free long run, a new personal best on a 5 km).

Workout of the Week:

Tempo 7 km – Warm‑up 10 min easy, then 5 km at 4:20 /km, cool‑down 10 min easy. This session hones the exact pace you’ll need on race day and teaches you how to hold it when fatigue sets in.

Now lace up, trust the process, and enjoy the journey to 1:35. Happy running!

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References

• OTP Endurance Sports Half Marathon | running Training Plan | TrainingPeaks (Blog)
• MyProCoach Intermediate Half Marathon + Free Email Access to Coach: 10 Weeks | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 12 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• BCA | Half Marathon ~ 6 wks. - ELITE - (7.5-8hrs/wk) + Free Consultation | running Training Plan | TrainingPeaks (Blog)
• 1/2 Marathon 16 Week Beginner | running Training Plan | TrainingPeaks (Blog)
• Half Marathon Training Plan | running Training Plan | TrainingPeaks (Blog)
• LEVEL 1 HALF MARATHON | Training Plan | TrainingPeaks (Blog)
• Guto’s Fernandes Plan - Half Marathon - Beginner - 14 Week - E-mail access to coach ( 2-5 Hrs/wk) | running Training Plan | TrainingPeaks (Blog)