How to Run a Sub 1:30 Half Marathon (training & tips!) - Ben Parkes

Aug 13, 2025

This is a quick summary of “How to Run a Sub 1:30 Half Marathon (training & tips!)” from Ben Parkes. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Target average pace: 6:30 min/mi (4:15 min/km) to stay under 1:30.
12‑week plan: weekly mileage 36–54 mi (58–87 km), long runs 10–16 mi (16–25 km).
Mix of Zone 2 easy runs (≈80% of mileage), speed work, goal‑pace runs, and strength/form drills.
Include steady “gold‑place” blocks in long runs and practice fueling (bagels, sports drink, gels) during hard sessions.
Use lap‑pace on your watch to monitor splits and avoid banking time early.

Workout Example:

Warm‑up: 10‑15 min easy + strides

Speed Session (once per week):
- 6 × 1 km @ ~6:30 min/km (4 min 40 sec per km) with 2 min jog recovery
- 6 × 3 min @ ~6:20 min/km (3 min 40 sec per km) with 2 min jog recovery

Kick‑down Intervals (optional):
- 6 × 1 km where 800 m @ 4 min/km, final 200 m @ 3:50‑3:55 min/km, 2 min recovery

Goal‑pace run: 5 mi (8 km) at 6:30 min/mi, finish slightly faster on the last 1 mi.

Cool‑down: 10 min easy.

All recovery jogs are just enough to bring the heart rate down; you can walk if needed.

Closing Note: Try the mix of easy miles, speed work, and goal‑pace runs this week—adjust the paces to match your current fitness in the Pacing app. You’ll be on track for that sub‑1:30 half marathon, and you can always fine‑tune the workout to suit your own goals. Happy running!