1:30 Half Marathon Training Plan: Pace, Tips + Guide

Ready to challenge yourself?

Running a half-marathon is an exciting goal that requires months of consistent training. If you have been running half marathons for a while, you may be looking for a challenging PR, such as a finishing time of 1:30.

In this training guide, I will discuss how to train for a half-marathon with a goal finishing time of 1:30 and provide you with my expert coach’s training plan to achieve that PR.

This plan builds up your mileage over 12 weeks and includes easy runs, interval training runs, long runs, and rest days—everything you need to get there.

Below are all of the details you need to perform these workouts. I also include each run’s recommended pace or RPE targets and strategies.

As with all our training plans, this half-marathon plan is available for free in PDF and other formats in both miles and kilometers.

What Is The Pace In Km And Miles For A Half Marathon In 1:30?

A half-marathon is 13.1 miles or 21.08 kilometers.

Therefore, to run a half-marathon in 1:30, you must run at an average race pace of:

6:51 / mile or 4:15 / kilometer

Keep this pace handy, as you’ll use it extensively throughout your training.

We have a Half-Marathon Pace Calculator that provides a downloadable chart of the even splits of any half-marathon goal time.

If you want to cross the finish line in sub 1:30, you’ll need to shave a few seconds off your pace to create a buffer.

Are You Ready To Take On This Training Plan?

If this is your first half-marathon, I suggest using a training plan without a specific time goal or pace.

Generally, setting the goal of completing the half-marathon training program healthy, enjoying the race-day experience, and finishing without needing to walk (unless you are specifically following the run-walk approach) is a great goal for a debut.

However, the caveat here is that if you aren’t necessarily a new runner but have been running for several years and have done a bunch of shorter races, such as 5Ks, 10Ks, and longer runs in training upwards of 10 miles or more, setting a half-marathon pace goal or finish time goal can certainly be reasonable.

If you have been running half marathons, you already have a good idea of your current fitness level. Depending on the results of a time trial, you can see if this plan is appropriate for you.

To ensure you are ready to take on this time-based training plan, take a 3K or 5K test or use a recent road race result, such as a 10K race. These tests should be an all-out effort that you can hold for the duration of that specific distance.

The suggested results to take on this training plan are the following: 3K in 11:21, 5K in 19:37, or 10K in 40:40

What Training Methods Are Used In This Training Plan?

Since we are aiming for a specific time goal, we will combine two training methods: Rate of Perceived Exertion and Pace Training.

Rate of Perceived Exertion (RPE) is a training method based on perceived exertion, or how you feel. The scale ranges from 1 to 10, with 1 being extremely comfortable and 10 being an all-out sprint. Here is a complete explanation of RPE.

Pace Training, on the other hand, involves maintaining a specific training pace, measured in minutes per kilometer or mile, for specific intervals during your run. It’s like setting a rhythm for your body to follow, ensuring you stay on track towards your time goal.

What Are The Key Training Sessions In This Training Plan?

Jump to the end of the post to get a copy of our 1:30 half-marathon training plan.

My training plan aims to develop your running base, increase weekly mileage, and improve your speed endurance.

The following are the training sessions you will find in this 12-week training plan:

#1: Race Pace Run

Race-pace runs are just that: runs where you practice your estimated race pace for either specific intervals or the duration of the workout.

Warm up for 3 km or 2 miles and cool down for 3 km or 2 miles before and after each workout.

For a 1:30 half-marathon, your race pace is 4:15 / km or 6:51 / mile.

#2: Long Runs

Long runs gradually increase your volume, which is vital in preparing you for race day.

Unless otherwise indicated, most long runs will be run at a conversation pace, with an RPE of 2-4.

Long runs are also used as dress rehearsals for your race, so you should use them to practice race fueling and hydration strategies.

These runs allow you to very gradually build up your maximum mileage. Your peak week long run will be 13 miles or 20 km. Just about the full distance of your half-marathon race.

#3: Threshold Intervals 

Threshold intervals are intervals run at your threshold pace, which, for our purposes, is 4:11/km or 6:45/mile.

These workouts improve your speed and ability to sustain harder efforts for longer periods.

Warm up for 2 km or at least 1 mile beforehand, and cool down for 2 km or 1 mile afterward.

#4: Tempo runs

Tempo Runs are longer blocks of threshold training.

You will run for the indicated distance or time at a sustainable, hard effort, with an RPE of 6-7. You will run at a hard pace, but it’s one you could hold for 60 minutes.

These runs improve your ability to run faster and harder for longer periods.

Warm up for 3 km or 2 miles before each tempo run, and cool down with 3 km or 2 miles afterward.

#5: Strides

Strides are short accelerations in which you begin easy and increase your effort level to almost top speed (RPE 8-9) and then gradually return to your initial pace.

Each workout will indicate the number of strides and their duration. You may run them at any time throughout the run, as you would in a Fartlek. The rest of the run should be run at an easy, conversation pace.

#6: Distance Runs

Distance runs, also known as base-building runs, are performed at a comfortable, conversation pace and help you gradually increase your volume and improve your aerobic base.

The rate of perceived exertion should be between 3 and 4 on a scale of 1-10.

#7: Recovery Runs

Recovery runs are slightly easier than distance runs, with a perceived exertion rating of 2-3. These runs aim to recover from a harder session and add easy volume to your week.

#8: Strength Training

Strength training is not just a beneficial addition to your running training plan; it’s necessary. It plays a crucial role in correcting muscle imbalances, making you a fitter, stronger, and faster runner, and, most importantly, it helps you stay injury-free.

Aim for two strength training sessions per week, ideally on Tuesdays and Thursdays in the PM, or whenever you can fit it in. Incorporate compound exercises such as squats, lunges, deadlifts, step-ups, glute bridges, planks, push-ups, and rows.

What Are The Best Tips To Run A Half Marathon In 1:30?

Here are a few additional training tips that can help you reach your half-marathon finish time:

#1: Don’t Neglect Nutrition

Proper fueling is essential when training for a half-marathon. During your long runs—and on race day—you’ll need to consume carbohydrates and stay hydrated to maintain energy and performance.

Use your long training runs to practice your fueling strategy.

This is the time to experiment with energy gels, sports drinks, or other carbohydrate sources so your body becomes accustomed to eating and digesting fuel while running. Even during some of the shorter long runs, practicing hydration and fueling can help you fine-tune what works best before race day.

If you struggle with gels, consider alternative fuel sources such as sports drinks with electrolytes, dried fruit, maple syrup packets, or chewable carb supplements. The goal is to find an option that provides quick energy and sits well in your stomach.

Beyond fueling during runs, it’s equally important to focus on your daily nutrition to support recovery and consistent training. Aim to consume enough calories and prioritize:

• Carbohydrates to replenish glycogen stores
• Protein to support muscle repair
• Healthy fats for overall health and hormone balance
• Vitamins and minerals from nutrient-dense foods

If you’re struggling to fuel, recover, or maintain consistent energy levels, consider working with a sports nutritionist or registered dietitian to optimize your nutrition plan.

#2: Decide On a Pacing Strategy 

Just because running a 1:30 half-marathon requires an average pace of 6:51 per mile doesn’t mean every mile of the race needs to be run at exactly that pace.

There are several effective pacing strategies.

Experienced runners often aim for either even splits or negative splits. Running even splits means maintaining a pace close to your target average throughout the race—around 6:51 per mile in this case—allowing for small fluctuations of a few seconds depending on terrain and conditions.

A negative split strategy, on the other hand, involves starting slightly slower than your goal pace and finishing faster.

In this approach, you might run the first half of the race a few seconds per mile slower than 6:51, then gradually pick up the pace in the second half so that your overall average still brings you across the finish line at 1:30.

For example, a runner targeting 1:30 might begin the first couple of miles around 6:55–6:56 per mile while settling into the race, then gradually drop closer to 6:45 per mile or faster in the later miles to finish strong.

Your training sessions are the perfect place to experiment with pacing strategies and get comfortable with your goal pace. The more familiar you are with what 6:51 per mile feels like, the easier it will be to manage your effort on race day—especially when the excitement of the crowd makes it tempting to start too fast.

Many larger half marathons also offer official pace groups that aim to guide runners to specific finish times.

Running with a pace group can be helpful if you struggle to maintain a steady pace on your own. However, keep in mind that the group’s pacing strategy may not perfectly match your preferred approach, so it’s still important to understand and trust your own pacing plan.

#3: Work With a Running Coach

A running coach can tailor your training plan to exactly what you need and provide other individualized training tips to help you run a 1:30 half-marathon.

We also encourage everyone to join the Marathon Handbook Facebook group for more training tips from fellow runners.

Although our training plan doesn’t guarantee that you will run a 1:30, if your current fitness level is appropriate for this time goal and you can follow the training schedule, hopefully, things will come together on race day. 

Either way, try to enjoy the training and race experiences.

Your Week-by-Week Training Schedule

Here’s the complete week-by-week breakdown. Monday and Saturday are rest days throughout. The plan progresses through interval, tempo, and race-pace phases.

Week	Phase	Tue	Wed	Thu	Fri	Sun	Total
1	Intervals	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	30 miles
2	Intervals	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	32 miles
3	Intervals	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	34 miles
4	Intervals	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	31 miles
5	Tempo	Tempo	Recovery Run	Race Pace Run	Recovery Run	Long Run	34 miles
6	Tempo	Tempo	Recovery Run	Race Pace Run	Recovery Run	Long Run	37 miles
7	Tempo	Tempo	Recovery Run	Race Pace Run	Recovery Run	Long Run	39 miles
8	Tempo	Tempo	Recovery Run	Race Pace Run	Recovery Run	Long Run	36 miles
9	Tempo	Tempo	Recovery Run	Race Pace Run	Recovery Run	Long Run	41 miles
10	Peak	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	43 miles
11	Taper	Threshold Intervals	Recovery Run	Race Pace Run	Recovery Run	Long Run	31 miles
12	Race	Race Pace Run	Rest Day	Easy Run with Strides	Rest Day	Half Marathon

Want a printable version? Download the free PDF or Google Sheets version below.

Download The 1:30 Half Marathon Training Plan In PDF, Printable, Or Google Sheets Format: