Sub-90 Half Marathon Training: The Best Way to Train for 1:30 - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of Sub‑90 Half Marathon Training: The Best Way to Train for 1:30 from Lee Grantham. 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

Three‑phase approach: 2–3 months of 5K speed work, followed by 10K speed work, then a half‑marathon build.
5K goal: drop from ~22 min to sub‑20 min (≈4:00 km or 6:26 mi pace).
10K goal: aim for ~40 min (same 4:00 km pace, double the distance).
Half‑marathon target: hold ~4:15 km (6:50 mi) to finish under 90 min.
Racing 5K/10K every 3–4 weeks gives frequent benchmarks, improves pacing confidence, and reduces injury risk compared to all‑out half‑marathon races.
Blend interval sessions, mid‑week speed work, and weekend long runs that gradually shift toward race‑specific pace.

Workout Example (customisable in the Pacing app)

Weeks 1‑8 – 5K Speed Phase

Monday: Easy run 6 km @ 5:30‑5:45 km pace.
Wednesday: Interval – 5 × 800 m at 4:00 km pace (5K race pace) with 2 min jog recovery.
Friday: Tempo run 5 km @ 4:30 km pace.
Sunday: Long run 12‑14 km, first 8 km easy, last 4 km at 4:15 km pace.

Weeks 9‑16 – 10K Speed Phase

Monday: Easy 8 km.
Wednesday: Interval – 6 × 1 km at 4:00 km pace, 2 min jog.
Friday: Tempo 8 km @ 4:30 km pace.
Sunday: Long run 14‑16 km, finishing 6 km at target half‑marathon pace 4:15 km.

Weeks 17‑32 – Half‑Marathon Build

Monday: Easy 8‑10 km.
Wednesday: Mixed intervals (e.g., 4 × 1 km @ 4:00 km, 2 × 2 km @ 4:15 km).
Friday: Steady 10 km @ 4:30 km.
Sunday: Progressive long run 16‑20 km, last 8 km at 4:15 km pace, building up to 22 km at race pace.

All paces are in km; convert to miles (≈6:26 mi for 4 min km, 6:50 mi for 4:15 km) if you prefer.

Closing Note

Give these phases a try, adjust the paces to match your current fitness, and track the sessions in the Pacing app so you can fine‑tune the plan for your own goals. You’ve got the roadmap—now go out and crush that sub‑90 half‑marathon! 🚀