Half Marathon Sub-1:35 Training Plan (12-Week)

Table of Contents

Half Marathon Sub-1:35 Training Plan

Half Marathon Sub-1:35 Training Plan

Level: Advanced

Duration & Snapshot: 12 Weeks • 5–6 Runs per Week

Running a half-marathon under 1 hour 35 minutes means averaging just over 4:30 per km (7:15 per mile). This ambitious milestone is for runners who already have a solid base and want to reach a new competitive level.

This 12-week program, designed by Olympian runner Ilya Tyapkin, carefully balances endurance, speed, and strength. With structured phases, you’ll progress through intervals, tempos, easy runs, and long runs to peak at the right time.

✅ Interval sessions from 200m to 1000m

✅ Tempos to practice race rhythm

✅ Long runs up to 20 km for endurance

✅ Recovery and taper weeks for freshness

✅ Drills, strides, and warm-ups for efficiency

Training Plan Breakdown

The plan is split into clear phases:

Adapt & Prep (Weeks 1–2) → Set routine, easy runs, strides
Base (Weeks 3–4) → Endurance foundation, active segments in long runs
Build (Weeks 5–7) → Intervals (200m–1000m), tempos, and long runs up to 18 km
Recovery (Week 8) → Lower mileage, restore energy
Sharpen (Week 9) → Longer tempos and intervals at race effort
Peak (Week 10) → Heaviest week with 20 km long run and 10 km at race pace
Taper (Week 11) → Reduced volume, light running
Race Week (Week 12) → Strides, short sessions, and race execution

Sample Week Preview

Here’s a snapshot of Week 7 (Build Phase):

Day	Session	Load
Monday	Rest	—
Tuesday	3 km WU + RD + 6 × 1 km intervals (with jog recovery) + 3 km CD	High
Wednesday	8 km easy run	Low
Thursday	3 km WU + RD + 10 km tempo run + 3 km CD	High
Friday	Rest	—
Saturday	Long run – 18 km easy	High
Sunday	Rest	—

Load = effort level: Low / Medium / High.

How Does the Training Plan Work?

The Sub-1:35 plan combines intensity and control to prepare you for race day:

Easy runs → Build aerobic endurance
Intervals → Develop speed, rhythm, and strength
Tempos → Teach sustained effort at near-race intensity
Long runs → Build stamina and mental resilience
Strides & drills → Improve efficiency and running form
Taper → Ensure freshness and energy for race day

What Paces Should I Train At?

Every workout in the PDF includes specific pacing guidelines for easy runs, intervals, tempos, and race pace. These targets are designed to align with your sub-1:35 goal and guide your effort without guesswork.

Coach’s Insight

“Sub-1:35 requires a mix of speed and patience. Keep easy days easy, stay disciplined in your tempos, and trust the taper. Race day is about rhythm and control — not sprinting.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

Breaking 1 hour 35 minutes is a demanding but achievable half-marathon goal. With this plan, you’ll combine endurance, interval speed, and proper recovery to arrive on the start line prepared for your best race.

Remember:

Consistency beats perfection
Recovery makes you stronger
Race day is about execution

Your sub-1:35 half-marathon is within reach.

Start Training