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Run a Sub-1:30 Half Marathon in 12 Weeks

Run a Sub-27 5K in 10 Weeks

Olympian-Designed Advanced Training Plan to Take You From 1:32–1:38 → 1:29:xx

Cracking 1 hour 30 minutes in the half marathon requires a precise balance of endurance, threshold strength, leg speed, and disciplined tapering. It’s not just about mileage — it’s about smart structure.

This 12-week Sub-1:30 program, designed by Olympic marathon runner Ilya Tyapkin, gives you an elite-level system that blends tempos, race-pace work, long runs, intervals, and sharpening sessions—so you arrive on race day primed to sustain ~4:16/km (6:52/mi) for 21.1 km.

What’s Inside 

12-Week Advanced Half-Marathon Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper → Race Week
Tempos, intervals (200m–1km), long runs, strides, drills
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – know EXACTLY how fast to run each workout
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s notes – key focus areas, pacing reminders, effort levels, and recovery cues
Weekly Mileage: ~38–64 km (24–40 mi)

What You’ll Achieve

Increase lactate threshold
Improve VO₂ max
Become more efficient at 4:15–4:20 min/km pace
Strengthen race-day pacing discipline
Finish in 1:29:00–1:29:59
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$21.99 USD
Product Subtotal
Half Marathon Sub-1:30 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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Product Subtotal
Half Marathon Sub-1:30 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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