Who this plan is for
- ✓You've run a half marathon between 1:38 and 1:48 and have been training consistently for 2+ years
- ✓Your easy run pace is around 5:30–6:00/km (8:51–9:39/mi) and you run 40–55 km per week
- ✓You've done structured training before and understand the difference between easy and threshold effort
- ✓You can comfortably run 17–18 km and want a plan that extends and sharpens that base
- ✓You train 4–6 days per week and want a session-by-session plan with clear physiological reasoning
- ✓You're ready to run interval sessions that are genuinely hard — not just 'fast-feeling' easy runs
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 1:35 Plan plan →The four phases
Base phase (weeks 1–3)
Build aerobic foundation with 50–55 km weeks. Easy running dominates — one medium-long run midweek (12–14 km) and a weekend long run building from 15 to 18 km. No formal speed work yet.
Strength phase (weeks 4–6)
Weekly threshold tempo runs of 6–8 km at 4:25–4:30/km raise lactate threshold. Long run extends to 20 km. A second quality session introduced in week 6.
Speed phase (weeks 7–9)
1000m and 1200m intervals at 4:15–4:25/km develop VO₂max capacity. Long runs include 3–5 km at goal pace. Peak volume reaches 60–65 km.
Taper phase (weeks 10–12)
Volume drops 40%, intensity maintained. Short sharpening sessions replace long quality blocks. Race week: two easy runs, one activation, then race.
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Build my Sub 1:35 Plan →Frequently asked questions
What pace should my easy runs be at sub-1:35 training?
For a 1:33 target, easy runs should be 5:35–6:10/km (9:00–9:56/mi). Most runners at this level run their easy days 30–60 seconds too fast. The test: you should be able to hold a full conversation without gasping. Slowing down on easy days is what makes hard days actually hard.
How does threshold pace compare to goal race pace at this level?
Your goal HM pace is around 4:24/km (7:05/mi). Threshold pace (the pace you could sustain for roughly 60 minutes) is 4:25–4:30/km (7:07–7:15/mi) — similar, or even slightly slower. This is normal at sub-1:35 level; the HM is run very close to threshold for most runners at this pace.
Can I do this plan on 4 days per week?
Yes. The four key sessions are: long run, threshold tempo, interval speed session, and one easy run. At 4 days, skip the additional easy runs. The quality sessions are non-negotiable — they're where sub-1:35 fitness is built. The easy runs are support sessions.
What should I do in the week before the race?
Taper hard. Volume drops 40–45% from peak. Keep one short quality session (2×1 km at goal pace on Thursday) but don't test your fitness. The goal is to arrive at the start line with fully absorbed training and fresh legs. Most runners in the 1:30–1:40 range over-taper anxiety by adding extra miles — resist it.
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