Half Marathon Under 1:30 Plan

Overview

Plan for high-level runners aiming to break 1:30 in the half marathon (4:16/km pace). Requires a solid base of 60+ km per week and race experience. Includes long threshold intervals, aggressive tempos and long runs up to 24 km with pace changes.

Prerequisites:

Previous running experience
Proper running shoes
Medical clearance if over 40 or pre-existing conditions
Consistency and commitment to the plan

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Duration

14 weeks

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Days/week

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Level

Intermediate

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Distance

Media Maratón

Training Plan Week by Week

Week 1 — General phase ▼

Monday: 50 min at easy pace (5:10-5:30/km) | Tuesday: 15 min warm-up + 8 × 800m at 3:50/km (90 sec rest) + 15 min cool-down | Thursday: 15 min warm-up + 25 min at 4:15/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 80 min at easy pace (approx. 15 km)

Day	Session
Monday	Easy run: 50 min at easy pace (5:10-5:30/km)
Tuesday	Intervals: 15 min warm-up + 8 × 800m at 3:50/km (90 sec rest) + 15 min cool-down
Thursday	Tempo: 15 min warm-up + 25 min at 4:15/km + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 80 min at easy pace (approx. 15 km)

Week 2 — Increase quality volume ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 6 × 1000m at 3:55/km (2 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 8 × (2 min hard / 1 min easy) + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 90 min progressive: 65 min easy + 25 min at 4:30/km

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 6 × 1000m at 3:55/km (2 min rest) + 15 min cool-down
Thursday	Fartlek: 15 min warm-up + 8 × (2 min hard / 1 min easy) + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 90 min progressive: 65 min easy + 25 min at 4:30/km

Week 3 — High threshold ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 4 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 30 min at 4:15/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 95 min at easy pace (approx. 17-18 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 4 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down
Thursday	Tempo: 15 min warm-up + 30 min at 4:15/km + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 95 min at easy pace (approx. 17-18 km)

Week 4 — Recovery ▼

Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down | Thursday: 40 min at easy pace | Friday: 30 min cycling or swimming | Sunday: 70 min at comfortable pace

Day	Session
Monday	Easy run: 40 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Easy run: 40 min at easy pace
Friday	Active rest: 30 min cycling or swimming
Sunday	Long run: 70 min at comfortable pace

Week 5 — Specific phase ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1200m at 3:50/km (2 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 35 min at 4:15/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 100 min progressive: 70 min easy + 30 min at 4:25/km

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1200m at 3:50/km (2 min rest) + 15 min cool-down
Thursday	Tempo: 15 min warm-up + 35 min at 4:15/km + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 100 min progressive: 70 min easy + 30 min at 4:25/km

Week 6 — Long pace intervals ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 3 × 3000m at 4:05/km (3 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 6 × (3 min hard / 90 sec easy) + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 105 min at easy pace (approx. 19-20 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 3 × 3000m at 4:05/km (3 min rest) + 15 min cool-down
Thursday	Fartlek: 15 min warm-up + 6 × (3 min hard / 90 sec easy) + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 105 min at easy pace (approx. 19-20 km)

Week 7 — Peak volume ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 40 min at 4:15/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 115 min progressive: 80 min easy + 35 min at 4:20/km (approx. 22 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1600m at 3:55/km (2.5 min rest) + 15 min cool-down
Thursday	Tempo: 15 min warm-up + 40 min at 4:15/km + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 115 min progressive: 80 min easy + 35 min at 4:20/km (approx. 22 km)

Week 8 — Recovery ▼

Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down | Thursday: 35 min at moderate pace | Friday: 35 min at easy pace | Sunday: 75 min at comfortable pace

Day	Session
Monday	Easy run: 40 min at easy pace
Tuesday	Easy fartlek: 15 min warm-up + 8 × (1 min fast / 2 min easy) + 10 min cool-down
Thursday	Moderate run: 35 min at moderate pace
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 75 min at comfortable pace

Week 9 — Race simulation ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:05/km (3 min rest) + 15 min cool-down | Thursday: 15 min warm-up + 40 min at 4:18/km + 10 min cool-down | Friday: 45 min at easy pace | Sunday: 110 min with last 10 km at 4:25/km (approx. 21 km)

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 4 × 2000m at 4:05/km (3 min rest) + 15 min cool-down
Thursday	Tempo: 15 min warm-up + 40 min at 4:18/km + 10 min cool-down
Friday	Easy run: 45 min at easy pace
Sunday	Long run: 110 min with last 10 km at 4:25/km (approx. 21 km)

Week 10 — Last hard long run ▼

Monday: 50 min at easy pace | Tuesday: 15 min warm-up + 10 × 800m at 3:45/km (90 sec rest) + 15 min cool-down | Thursday: 15 min warm-up + 8 × (2 min hard / 1 min easy) + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 100 min at easy pace

Day	Session
Monday	Easy run: 50 min at easy pace
Tuesday	Intervals: 15 min warm-up + 10 × 800m at 3:45/km (90 sec rest) + 15 min cool-down
Thursday	Fartlek: 15 min warm-up + 8 × (2 min hard / 1 min easy) + 10 min cool-down
Friday	Easy run: 40 min at easy pace
Sunday	Long run: 100 min at easy pace

Week 11 — Volume reduction ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 5 × 1000m at 3:55/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 25 min at 4:18/km + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 80 min at easy pace

Day	Session
Monday	Easy run: 45 min at easy pace
Tuesday	Intervals: 15 min warm-up + 5 × 1000m at 3:55/km (2 min rest) + 10 min cool-down
Thursday	Tempo: 15 min warm-up + 25 min at 4:18/km + 10 min cool-down
Friday	Easy run: 35 min at easy pace
Sunday	Long run: 80 min at easy pace

Week 12 — Pre-taper ▼

Monday: 40 min at easy pace | Tuesday: 10 min warm-up + 6 × 600m at 3:45/km (90 sec rest) + 10 min cool-down | Thursday: 35 min moderate with 4 × 30 sec strides | Friday: 30 min at easy pace | Sunday: 65 min at easy pace

Day	Session
Monday	Easy run: 40 min at easy pace
Tuesday	Intervals: 10 min warm-up + 6 × 600m at 3:45/km (90 sec rest) + 10 min cool-down
Thursday	Moderate run: 35 min moderate with 4 × 30 sec strides
Friday	Easy run: 30 min at easy pace
Sunday	Long run: 65 min at easy pace

Week 13 — Taper ▼

Monday: 35 min at easy pace | Tuesday: 15 min easy + 4 × 400m at race pace + 10 min cool-down | Thursday: 25 min at easy pace | Friday: Full rest | Sunday: 50 min at easy pace

Day	Session
Monday	Easy run: 35 min at easy pace
Tuesday	Activation: 15 min easy + 4 × 400m at race pace + 10 min cool-down
Thursday	Easy run: 25 min at easy pace
Friday	Rest: Full rest
Sunday	Long run: 50 min at easy pace

Week 14 — Race week ▼

Monday: 25 min at easy pace | Tuesday: 15 min easy + 3 × 200m at race pace + 10 min cool-down | Thursday: 15 min very easy jog | Friday: Full rest | Sunday: Goal: sub 1:30. Start at 4:16/km and hold. Negative split ideal

Day	Session
Monday	Easy run: 25 min at easy pace
Tuesday	Activation: 15 min easy + 3 × 200m at race pace + 10 min cool-down
Thursday	Easy jog: 15 min very easy jog
Friday	Rest: Full rest
Sunday	Half Marathon!: Goal: sub 1:30. Start at 4:16/km and hold. Negative split ideal

Tips

💡 Run tempos at 4:15/km without maximum effort: you should feel you could hold 10 more min

💡 Nutrition is critical: practice your gel strategy on every run over 90 min

💡 Use carbon plate racing shoes for race day

FAQ

What 10K time should I have?

A 10K in about 41-43 minutes indicates sub 1:30 half is possible.

How many weekly km will I do?

Between 60 and 80 km during peak weeks.

Should I do double sessions?

Not necessary for half marathon. Quality over quantity.

How do I manage progressive long runs?

Start 30-40 sec/km slower than goal pace and drop every 3-4 km.

Do I need a heart rate monitor?

Highly recommended to control zones during easy runs.

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Half Marathon Under 1:30 Plan

Overview

Training Plan Week by Week

Tips

FAQ

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