Half Marathon Sub-1:40 Training Plan
Level: Advanced
Duration & Snapshot: 12 Weeks • 5–6 Runs per Week
Developed by Olympian runner Ilya Tyapkin, this 12-week program strikes a balance between endurance, speedwork, and recovery. Each week gradually builds fitness, then tapers so you arrive on race day fresh, sharp, and confident.
✅ Long runs to build endurance and stamina
✅ Intervals to develop speed and efficiency
✅ Tempo runs for race rhythm
✅ Recovery and taper weeks to absorb training
Training Plan Breakdown
Your 12 weeks are divided into phases:
- Adapt (Week 1) → Adjust to structured training, light, easy runs
- Base (Weeks 2–3) → Build consistency with strides, active runs, and endurance
- Build (Weeks 4–7) → Introduce intervals, tempos, and extend long runs up to 18 km
- Recovery (Week 8) → Lower mileage, recharge and absorb progress
- Sharpen (Week 9) → Targeted intervals and tempos at race effort
- Peak (Week 10) → Highest mileage week with long intervals, race-pace effort, and longest long run
- Taper (Week 11) → Reduced mileage to store energy
- Race Week (Week 12) → Easy runs, short strides, and controlled 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-1:40 plan combines a mix of endurance, speed, and sharpening:
- Easy runs → Foundation for aerobic endurance
- Intervals → Improve speed and efficiency
- Tempos → Teach your body to sustain race rhythm
- Long runs → Build stamina and mental resilience
- Recovery weeks → Keep you fresh and prevent overtraining
What Paces Should I Train At?
The plan includes detailed pacing guidelines inside the PDF, tailored for easy runs, intervals, tempos, and race pace.
Coach’s Insight
“Sub-1:40 is about control and consistency. Keep your easy runs truly easy, hit the quality sessions with discipline, and trust the taper. By race day, you’ll have the strength and rhythm to achieve your goal.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Resources for Runners
- Race Day Checklist
- Gear Reviews
- Nutrition for Runners
- Injury Prevention
- Pace Calculator
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
Breaking the 1-hour 40-minute mark in the half-marathon requires a smart blend of endurance, speed, and pacing discipline. This plan gives you the structure to train hard, recover well, and race with confidence.
Remember:
- Consistency matters more than perfection
- Easy runs are the backbone of success
- Race day is about executing the plan you’ve trained for
Your sub-1:40 half-marathon is within reach.
