What it takes
A sub 1:30 half marathon means holding 4:15 per km (6:51 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 51.0.
The half marathon pace chart has the splits for it. It also covers every other time from 1:05 to 3:00.
One consistent block of training usually moves a runner a couple of points. So this plan suits someone who runs the half marathon in about 1:33:09 today.
Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.
Sub 1:30: half marathon pace in the long run
Sub 1:30 is 4:15 per km (6:51 per mile). Today that is close to your threshold pace of 4:19, the pace you could hold for about an hour. The block's job is to raise your threshold so 4:15 becomes a pace you can hold for 90 minutes. It takes volume: this sample runs five days, peaks at 75 km and has long runs of up to 22 km.
Two sessions set it apart. Midweek 1000 m reps raise your ceiling, and in the peak weeks there is a 3 × 2 km session at half marathon pace and a long run that ends with 7.5 km at it.
Your training paces
Set from a 1:33:09 half marathon, the fitness this plan starts from.
| Pace | What it is for | Per km |
|---|---|---|
| Easy and long | Most of your running. | 5:12-5:27 |
| Threshold | Tempo runs. Comfortably hard. | 4:19 |
| Intervals | Hard repeats with recovery. | 3:58 |
The VDOT chart has the full set, repetition pace included.
The plan, week by week
5 running days a week, peaking at about 75 km. Every fourth week is easier, and a taper leads into race day.
Long runs are on Sunday. Hard sessions are on Tuesday and Thursday, never back to back.