Who this plan is for
- ✓You've run a half marathon between 1:32 and 1:42 and have been running seriously for 3+ years
- ✓Your easy run pace is under 8:20/mi (5:10/km) and you regularly run 50+ km weeks
- ✓You know the difference between threshold, interval, and repetition pace — and train accordingly
- ✓You can run 20+ km without significant fatigue and have completed multiple races
- ✓You train 5–6 days a week and want session-by-session structure with clear physiological rationale
- ✓You're willing to run sessions that are genuinely uncomfortable at a precise effort, not 'comfortably hard'
What your training actually looks like
Every session in the plan comes with a plain-English reason, not just a pace. Choose your schedule below to see what Week 1 looks like.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
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Build my Sub 1:30 Plan plan →The four phases
Base phase (weeks 1–3)
High-volume easy running with midweek medium-long run. Total volume 55–65 km per week. Purpose is aerobic density — mitochondria, fat oxidation, connective tissue conditioning.
Strength phase (weeks 4–6)
Extended threshold efforts of 8–10 km at 4:18–4:25/km. Long run extends to 22 km. A second quality session introduced midweek. Lactate threshold is the primary training target.
Speed phase (weeks 7–9)
1000m and 1200m repeats at 4:00–4:10/km develop VO₂max. Long runs include 5–7 km at goal pace. Total volume near peak — 70–75 km — before taper begins.
Taper phase (weeks 10–12)
Volume drops 40%. Quality sessions shorten but pace is preserved. Trust the adaptation — feeling 'undertrained' during taper is normal and correct. Race week: two short runs, then race.
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Build my Sub 1:30 Plan →Frequently asked questions
What is goal pace for sub 1:30?
To run 1:29:59, you need to average 4:16/km (6:52/mi). In training, your threshold runs sit around 4:18–4:22/km (6:55–7:01/mi) — slightly slower than goal to avoid accumulated fatigue. Interval sessions run at 4:00–4:10/km (6:26–6:42/mi), meaningfully faster than goal pace to develop VO₂max.
How do I know if sub 1:30 is the right target?
A 5K time under 20:30 and a 10K under 43:00 suggests sub-1:30 is achievable in a focused 12-week block. If your most recent half marathon was slower than 1:38, the gap is too large — sub-1:40 is a safer first step without the injury risk of training too far above current fitness.
What weekly mileage does this plan require?
Peak weeks run 65–75 km (40–47 miles). Base weeks start around 50 km (31 miles). At 5 days per week, individual sessions range from 7 km recovery runs to 23 km long runs. At 6 days, the extra day adds a second easy run, not another quality session.
Should I double (run twice a day) at this level?
Doubles are not required for sub-1:30 unless you're already accustomed to them. The additional aerobic stimulus from a short second run is marginal compared to the recovery cost if you're not adapted. Focus on running the scheduled sessions at the right intensity before considering doubles.
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