Sub 1:30 Half Marathon Training Plan
Sub-1:30 for a half marathon means running 4:16/km for 21.1 kilometres. At this level, fitness alone is not the differentiator - it is the quality of your threshold and VO2 max development, your ability to execute at race pace under fatigue, and the discipline of your easy day pacing. This 16-week plan is built for runners who are already fit and need precision, not more volume.
Who This Plan Is For
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Runners with a current half marathon PB of 1:33–1:40 targeting a sub-1:30 breakthrough
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Athletes with a recent 10k time of 42 minutes or faster
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Runners already comfortable with 6 sessions per week and structured interval work
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Athletes who understand their training zones and can execute quality sessions accurately
Entry Requirements
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10k time of 42 minutes or faster (within the last 4 months)
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Half marathon time of 1:34 or faster
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Weekly mileage of 35–45 miles consistently over at least 10 weeks
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Experience with VO2 max intervals and sustained threshold running
Plan Specifications
Weekly Training Hours 7-9 hours per week at peak.
6 sessions per week.
Including two quality sessions and one long run.
Plan Length 16 weeks, including a 2-week taper
Delivery Platform TrainingPeaks (structured workouts with targets)
Sport Running
Key Sessions Included
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Long runs to 22 kilometres with extended race-pace and above-race-pace sections
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VO2 max intervals - 5 × 1km or 6 × 800m at 5k effort with full recovery
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Sustained threshold - 30–40 minutes continuous at LT pace
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Race pace sharpening intervals - 6 × 1km at target half marathon pace in race week build
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Double days in peak weeks (easy morning + quality afternoon)
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Neuromuscular activation: strides, hill sprints, cadence drills
What You Get
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16-week structured TrainingPeaks plan with full session targets and notes
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Detailed threshold and VO2 max zone calibration
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Race simulation long runs from week 10
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Performance management chart guidance for the taper
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PDF: advanced race execution for sub-1:30, split strategy, warm-up and cool-down protocols
How It Works - TrainingPeaks Delivery
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After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.
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Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.
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Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.
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The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.
Coaching Instead?
If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £35 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.
DISCLAIMER
This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.
Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.
By purchasing this plan, you accept responsibility for how you apply it to your own training.
Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.