Achieve your best time with our sub 1:30 Half Marathon Training Guide 

Did you know that the world record for completing a half marathon is 57 minutes 30 seconds?

That’s an incredible feat, but even if you’re not looking to break any records, running a sub-1:30 half marathon can still be a major accomplishment. It takes dedication, hard work, and proper training to reach this goal.

In our Sub 1:30 Half Marathon Training Guide, we’ll provide you with all the tools and tips you need to achieve your best time. Whether you’re a seasoned runner or just starting on your fitness journey, this guide will help you reach your potential and cross the finish line in under 1 hour and 30 minutes.

Understanding the challenge of a 1:30 half-marathon

Before diving into the training plan, it’s important to understand the challenge of running a sub-1:30 half marathon. This time requires an average pace of 6 minutes and 51 seconds per mile for the entire 13.1 miles. This means maintaining a consistent, fast pace throughout the race.

Half marathon mile splits for a 1:30 at 6:51 minutes per mile

Not only does this require physical strength and endurance, but it also takes mental toughness to push through any obstacles or doubts that may arise during the race. However, with proper training and preparation, anyone can achieve this feat.

Aiming for a sub-1:30 half marathon requires a strong aerobic base and the ability to maintain a fast race pace. Understanding your current fitness level and setting realistic goals from the beginning is crucial for a successful training plan.

Coach the Run sub 1:30 Half Marathon Training Plan

Our Coach the Run Half Marathon Training Plans are designed by our experienced head coach and London Marathon winner, Mike Gratton. He was an elite runner who had achieved a sub 70-minute half marathon himself.

The plan includes a combination of running, cross-training, and rest days, with gradual increases in mileage and intensity. Each week builds upon the previous one, preparing your body for the long distance and fast pace of the race. Incorporating a long run into your weekly routine is essential for building the endurance needed to complete a sub-1:30 half marathon.

We believe in a well-rounded approach that includes not only running, but also strength training, stretching, nutrition, and mental preparation.

Running workouts

The core of our plan is the running workouts that will help you build endurance and speed. These include long runs, tempo runs, intervals, and hill repeats. Each workout has a specific purpose and will gradually increase in intensity as you progress through the plan.

Strength training

Building strong muscles is key to preventing injuries and enhancing your running performance. Discover top tips in our strength training article here.

• A good training plan should include a mix of running, cross-training, and rest to allow for recovery and adaptation to improve leg strength.
• Focus on increasing speed, hill work, and sprints to improve your performance.

Building endurance and speed

• To build endurance, include long runs of up to 12 miles at a moderate pace in your training plan.
• Incorporate interval training and hill repeats to improve your running speed and efficiency.
• Run quicker than your goal half marathon pace during some of your training sessions to build confidence and endurance.
• Incorporate strength training to improve your running efficiency and reduce the risk of injury.

Tapering and rest

• Tapering is an essential part of any training plan, allowing your body to rest and recover before the big day.
• Reduce your weekly mileage by 20-30% two weeks before the race to allow for recovery.
• Incorporate rest days and easy runs into your training plan to allow for recovery and adaptation.
• A well-planned taper can help you feel fresh and ready for the race.

So what are you waiting for?

Download our Coach the Run 1:25 Half Marathon Training Plan and get started today.

Preparing for the big day

As the big day approaches, it’s essential to fine-tune your preparation to ensure you’re ready to crush your sub-1:30 half-marathon goal. Here are some key tips to help you prepare:

1. Taper your training: about 2-3 weeks before the race, start reducing your training volume and intensity. This tapering period allows your body to rest and recover, ensuring you feel fresh and ready to perform at your best on race day.
2. Practice your race pace: incorporate race-pace runs into your training sessions. This will help you get comfortable with the pace you need to maintain during the half marathon. Aim to hit your target race pace during these runs to build confidence and endurance.
3. Focus on nutrition and hydration: pay close attention to your diet and hydration in the days leading up to the race. Fuel your body with complex carbohydrates, lean protein, and healthy fats. Stay hydrated by drinking plenty of water, and avoid any new or untested foods that might upset your stomach.
4. Get plenty of rest: ensure you’re getting 7-9 hours of sleep each night. Proper rest is crucial for recovery and performance. A well-rested body is more likely to perform at its peak on race day.
5. Visualise your success: take time to visualise yourself crossing the finish line and achieving your sub-1:30 half marathon goal. This mental practice can boost your confidence and mental toughness, helping you stay focused and motivated during the race.

Race day strategy for a sub-1:30 finish

On race day, it’s important to have a strategy in place to help you achieve your goal of a sub-1:30 half marathon. Here are some tips to consider:

• Start the race at a conservative pace – don’t go out too fast! Aim to hit your target pace by the 5K mark.
• Focus on maintaining a consistent pace throughout the race, with a slight increase in effort in
• Use the pace chart to track your progress and stay on pace to finish your 30 half marathon in under 1:30.
• Make sure to fuel and hydrate properly during the race to maintain your energy levels.

Remember, every runner is different, so it’s important to listen to your body and adjust accordingly during the race. Trust in your training and believe in yourself – you’ve got this!

Putting it all together: a winning training plan

Achieving a sub-1:30 half marathon is no easy feat, but with dedication, hard work, and proper training, it’s an achievable goal. Our Coach the Run Half Marathon Training Plans will provide you with all the tools and information you need to reach your potential and cross that finish line in under 1 hour and 30 minutes.

With perseverance and determination, you’ll be celebrating your sub-1:30 half-marathon finish before you know it!

Additional tips and resources

To help you achieve your sub-1:30 half marathon goal, here are some additional tips and resources:

1. Incorporate strength training: adding strength training to your routine can significantly improve your running efficiency and endurance. Focus on exercises that target your core, glutes, and legs. Stronger muscles can help you maintain your race pace and reduce the risk of injury.
2. Incorporate hill sprints: hill sprints are a fantastic way to boost your running speed and endurance. Find a route with a gradual incline and sprint up the hill at maximum effort. This will help build strength and improve your overall running performance.
3. Use a running app: utilise a running app like Strava or Nike Run Club to track your progress, set goals, and connect with other runners. These apps can provide valuable insights into your training and help you stay motivated.
4. Join a running community: connecting with other runners can be incredibly motivating and inspiring. Join a local running group or an online community to share your journey, exchange tips, and stay motivated. The support and camaraderie can make a significant difference in your training.
5. Get a running coach: consider hiring a running coach to help you create a personalised training plan tailored to your needs and goals. A coach can provide expert guidance, support, and adjustments to your plan, ensuring you stay on track for a successful sub-1:30 half marathon.

By incorporating these tips and resources into your training, you’ll be well on your way to achieving your sub-1:30 half-marathon goal. Remember to stay focused, motivated, and committed to your training, and you’ll be crossing that finish line in no time!

1 to 1 Coaching with Mike Gratton – Run Your Best Race

For those looking for a more personalised approach to training, we also offer 1 to 1 coaching with our head coach and London Marathon winner, Mike Gratton. With his expert guidance and support, you’ll receive a customised training plan tailored to your individual needs and goals. This includes regular check-ins and adjustments as needed to ensure you’re on track for a successful sub-1:30 half marathon.

Don’t hesitate – sign up for Run Your Best Race today and start your journey towards achieving your best race yet!

Remember, with the right training and mindset, anything is possible. Good luck!

Get your sub 1:30 Half Marathon Training Plan today!

Don’t let doubts or obstacles hold you back from achieving your goal of a sub-1:30 half marathon. With our Coach the Run Half Marathon Training Plan, and the guidance of our experienced coach, Mike Gratton, you’ll be well on your way to crossing that finish line in record time.

Start your journey today and take the first step towards becoming a faster and stronger runner! So what are you waiting for? Download our half marathon training plan now, and get ready to run your best race yet!

Ready for a bigger whole marathon challenge? Take a read of our 4 hour pace marathon blog.

Remember, with hard work, dedication, and proper training – anything is possible.

See you at the finish line!

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