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Run a Sub-1:40 Half Marathon in 12 Weeks

Half Marathon Sub-1:40 Plan

Olympian-Designed Training Plan to Take You From 1:41–1:48 → 1:39:xx

If you’re running between 1:41–1:48 and want to confidently break 1 hour 40 minutes, this structured plan gives you everything you need: pacing, progression, endurance building, and smart sharpening phases.

Created by Olympic marathon runner Ilya Tyapkin, this 12-week system blends tempo runs, long runs, intervals, and recovery cycles so you build fitness steadily without burning out.

You’ll arrive on race day strong, sharp, and fully prepared to sustain ~4:44/km (7:37/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) – clear paces for EVERY workout
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mindset cues, effort instructions, recovery advice
Weekly Mileage: ~30–64 km (18–40 mi)

What You’ll Achieve

Improve threshold pace
Build stronger aerobic base
Learn disciplined pacing
Handle the final 5 km confidently
Finish in 1:39:00–1:39:59
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$21.99 USD
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Half Marathon Sub-1:40 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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Product Subtotal
Half Marathon Sub-1:40 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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