Half Marathon Sub-1:30 Training Plan (12-Week)

Table of Contents

Half Marathon Sub-1:30 Training Plan

Half Marathon Sub-1:30 Training Plan

Level: Advanced

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

This plan, created by Olympian runner Ilya Tyapkin, is designed for experienced runners who are already comfortable with a weekly mileage of ~40 km and are ready for structured workouts including intervals, tempos, and long runs.

✅ Structured phases from Adapt → Base → Build → Sharpen → Peak → Taper → Race Week

✅ Interval sessions up to 1 km repeats for speed endurance

✅ Tempos to lock in race rhythm

✅ Long runs up to 20 km for endurance

✅ Recovery weeks to prevent overtraining

Training Plan Breakdown

The 12 weeks are divided into progressive phases:

Adapt (Week 1) → Establish rhythm with relaxed runs
Base (Weeks 2–3) → Add strides and controlled steady segments
Build (Weeks 4–7) → Intervals (200m–1000m), tempos, and long runs up to 18 km
Recovery (Week 8) → Mileage drops to recharge
Sharpen (Week 9) → Controlled intervals and longer tempos to mimic race effort
Peak (Week 10) → Most demanding week with 10 km at race pace and 20 km long run
Taper (Week 11) → Reduce mileage, maintain sharpness
Race Week (Week 12) → Easy runs, short strides, and final 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 + 3 km CD	High
Friday	Rest	—
Saturday	18 km easy long run	High
Sunday	Rest	—

Load = effort level: Low / Medium / High

How Does the Training Plan Work?

This Sub-1:30 program uses a proven structure that blends speed, stamina, and recovery:

Easy runs → Maintain aerobic base
Intervals → Boost speed and turnover
Tempo runs → Practice race rhythm
Long runs → Strengthen endurance and mental resilience
Recovery weeks → Consolidate training and avoid burnout

What Paces Should I Train At?

The complete pacing breakdown for easy runs, intervals, tempos, and goal race pace is included in the PDF.

Coach’s Insight

“Breaking 1:30 is about discipline. The plan pushes you with intervals and tempos but balances them with recovery. Respect the easy days, fuel your long runs, and on race day — trust the work you’ve done.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

A sub-1:30 half-marathon is a challenging but achievable milestone with the right training. This plan will guide you week by week to improve speed, build endurance, and peak perfectly for race day.

Remember:

Consistency is the secret weapon
Recovery is part of training
Race day is about patience and execution

Your 90-minute breakthrough is within reach.

Start Training