Sub 1:40 half marathon training plan

What it takes

A sub 1:40 half marathon means holding 4:44 per km (7:37 per mile) from start to finish. In Jack Daniels' VDOT model, that is a fitness score of about 45.1.

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 1:43:58 today.

Easy, threshold and interval paces come from that starting point, not from the goal, so you train at the fitness you have.

Sub 1:40: threshold does the work

Sub 1:40 is 4:44 per km (7:37 per mile). It is a natural next target after sub 1:45, and the gap between them is about 2.5 VDOT points, a little more than one block usually brings.

At the fitness this goal asks for, threshold pace is about 4:37 per km, only 7 seconds per km quicker than race pace. So a sub 1:40 is run just slower than threshold for 100 minutes, and threshold running is the session this plan returns to most: 4:48 per km now, as 5 minute blocks and then a 20 minute tempo.

This sample keeps four days and peaks at 43 km. If you already run more than that, choose Experienced in the builder. For this goal the peak week then rises to about 64 km, the long run to 22 km, and 3 weeks carry a second hard session.

On the VDOT model a sub 1:40 half is the same fitness as a 3:27:45 marathon, which is why it is often used as a check before a sub 3:30 marathon. Treat it as a minimum: the marathon needs its own long runs on top.

Your training paces

Set from a 1:43:58 half marathon, the fitness this plan starts from.

The VDOT chart has the full set, repetition pace included.

The plan, week by week

4 running days a week, peaking at about 43 km. Every fourth week is easier, and a taper leads into race day.

Long runs are on Sunday. Hard sessions are on Tuesday.