How To Run A Sub 1.30 Half Marathon – With Training Plan Example

If you’re a runner, you know how exhilarating it is to set a goal and work towards it. One of the most common goals for runners is to complete a half marathon, and even better, to do it in under 1 hour and 30 minutes. If you’re wondering how to run a sub 1.30 half marathon, you’ve come to the right place. In this post, we’ll discuss the pace required, the training plan needed, and the workouts that will get you to that sub 90-minute finish line.

 

The Required Pace For A 1.30 Half Marathon:

To run a sub 1.30 half marathon, you need to maintain a pace of approximately 6 minutes and 52 seconds per mile. This pace may vary slightly depending on the specific course and terrain of the half marathon you are running, but aiming for a consistent pace around 6:52 per mile is a good target. It’s important to practice running at this pace during your training so that you can build up your endurance and get comfortable running at a faster speed. Consistency is key, so try to maintain a steady pace throughout your half marathon race to reach your goal of a sub 1.30 finish time.

 

The Requirements Of Running A 1.30 Half Marathon

To run a sub 1.30 half marathon, you need to have a good level of fitness and be comfortable running for extended periods of time. It’s important to have a solid base of running fitness before starting to train specifically for a sub 1.30 half marathon. This means being able to comfortably run several miles at a time without experiencing significant fatigue or discomfort.

In addition to physical fitness, running a sub 1.30 half marathon requires mental toughness and the ability to push through discomfort when things get tough. You’ll need to have a positive attitude and a strong mindset to stay focused on your goal and maintain your pace throughout the race.

Proper nutrition and hydration are also key factors in successful half marathon training. Make sure to eat a balanced diet with enough carbohydrates and protein to fuel your runs, and stay hydrated throughout the day and during your runs to prevent dehydration and fatigue.

 

How Long Should The HM Training Plan Be

To prepare for a sub 1.30 half marathon, you should plan on following a training plan for approximately 12-16 weeks. This will give you enough time to gradually build your endurance and increase your weekly mileage.

During this time, you’ll also incorporate various types of workouts such as tempo runs, speed intervals, hill repeats, and long runs to improve your speed and endurance. The length of your training plan may vary based on your current fitness level and running experience, so it’s important to listen to your body and adjust your plan accordingly.

 

Workouts Needed To Run A sub 90min Half Marathon

Here are some examples of workouts you should include in your training plan to run a sub 1.30 half marathon:

Tempo runs: These are runs where you maintain a steady pace that is slightly faster than your race pace. Tempo runs can help improve your lactate threshold and increase your running speed. For example, a 3-mile tempo run at a pace of 7:30 per mile would be a great workout to include in your training plan.

Speed intervals: These are short bursts of high-intensity running with periods of rest in between. Speed intervals can help improve your running economy and increase your overall speed. For example, 8 x 400-meter intervals at a pace of 6:30 per mile with a 2-minute rest in between each interval would be a good speed workout to include in your plan.

Hill repeats: These are workouts where you run up a hill at a high intensity and then recover on the way down. Hill repeats can help improve your strength and endurance. For example, 6 x 1-minute hill repeats at a moderate to high intensity with a slow jog back down the hill to recover would be a great workout to include in your plan.

Long runs: These are runs that are longer than your typical weekly runs and are designed to improve your endurance. Long runs can help you get comfortable running for extended periods of time, which is essential for running a half marathon. For example, a 12-mile long run at a pace of 7:00 per mile would be a good long run workout to include in your plan.

Remember to vary your workouts and gradually increase your mileage and intensity over time to avoid injury and keep your training plan sustainable.

 

Weekly Mileage For Running A Sub 90 Minutes Half Marathon

To run a sub 1.30 half marathon, you should plan on running a weekly mileage of approximately 30-40 miles. This will vary depending on your fitness level and experience, so it’s important to listen to your body and adjust your training plan accordingly.

 

1.30 Half Marathon Training Plan Example

Here’s an example of a 12-week training plan to help you run a sub 1.30 half marathon:

Week 1: Run 20 miles, including a long run of 6 miles at an easy pace.
Monday – 4 miles easy
Wednesday – 5 miles with 3 miles at tempo pace
Friday – 4 miles easy
Sunday – 6 miles at an easy pace

Week 2: Run 24 miles, including a long run of 8 miles at an easy pace.
Monday – 4 miles easy
Wednesday – 6 miles with 4 miles at tempo pace
Friday – 4 miles easy
Sunday – 8 miles at an easy pace

Week 3: Run 27 miles, including a long run of 9 miles at an easy pace and a 3-mile tempo run.
Monday – 4 miles easy
Wednesday – 7 miles with 3 miles at tempo pace
Friday – 4 miles easy
Sunday – 9 miles at an easy pace

Week 4: Run 30 miles, including a long run of 10 miles and a speed interval workout.
Monday – 5 miles easy
Wednesday – 8 x 400-meter intervals at a 6:30 per mile pace with 2-minute rests in between each interval
Friday – 5 miles easy
Sunday – 10 miles at an easy pace

Week 5: Run 33 miles, including a long run of 11 miles and hill repeats.
Monday – 5 miles easy
Wednesday – 6 x 1-minute hill repeats at a moderate to high intensity with a slow jog back down the hill to recover
Friday – 5 miles easy
Sunday – 11 miles at an easy pace

Week 6: Run 36 miles, including a long run of 12 miles and a 4-mile tempo run.
Monday – 6 miles easy
Wednesday – 4-mile tempo run
Sunday – 12 miles at an easy pace

Week 7: Run 39 miles, including a long run of 13 miles and a speed interval workout.
Monday – 6 miles easy
Wednesday – 10 x 200-meter intervals at a 6:00 per mile pace with 1-minute rests in between each interval
Friday – 6 miles easy
Sunday – 13 miles at an easy pace

Week 8: Run 42 miles, including a long run of 14 miles and hill repeats.
Monday – 7 miles easy
Wednesday – 7 x 1-minute hill repeats at a moderate to high intensity with a slow jog back down the hill to recover
Friday – 7 miles easy
Sunday – 14 miles at an easy pace

Week 9: Run 45 miles, including a long run of 15 miles and a 5-mile tempo run.
Monday – 7 miles easy
Wednesday – 5-mile tempo run
Friday – 7 miles easy
Sunday – 15 miles at an easy pace

Week 10: Run 40 miles, including a long run of 11 miles and hill repeats.
Monday – 6 miles easy
Wednesday – 6 x 1-minute hill repeats at a moderate to high intensity with a slow jog back down the hill to recover
Friday – 6 miles easy
Sunday – 11 miles at an easy pace

Week 11: Run 34 miles, including a long run of 8 miles and a 3-mile tempo run.
Monday – 5 miles easy
Wednesday – 3-mile tempo run

Week 12: Run 23 miles, including a long run of 6 miles at an easy pace and a taper week before the race.
Monday – 4 miles easy
Wednesday – 3 miles at tempo pace
Friday – 3 miles easy
Sunday – 6 miles at an easy pace

Throughout the training plan, it’s important to incorporate stretching, foam rolling, and strength training exercises to prevent injury and improve overall fitness. Additionally, make sure to fuel properly with a balanced diet and stay hydrated.

Remember that every runner is different, and this training plan may need to be adjusted based on individual fitness levels and goals. It’s important to listen to your body and make modifications as needed.

It’s important to note that this training plan is just an example and should be adjusted to fit your individual needs and abilities. It’s also important to listen to your body and adjust your training plan if you experience any injuries or setbacks.

In conclusion, running a sub 1.30 half marathon requires dedication, hard work, and proper training. By focusing on endurance and speed workouts, gradually increasing your mileage, and taking care of your body through proper nutrition and hydration, you can achieve this goal. Remember to always listen to your body and adjust your training plan as needed, and most importantly, have fun and enjoy the journey to the finish line.