RW’s 12-week sub-1:30 Half-Marathon schedules

Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile) . You should be capable of either a sub-40 10K, sub-1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly mileage of 40 miles.

Week One

This Week’s Target
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.

Day Session Distance Pace Time Intensity
Mon Steady 4M 7:30 28 mins 5/10
Tue Speedwork 6M (inc 5 x 800m, 200m jog) 5K 60 mins 8/10
Wed Steady 6M 7:30 45 mins 6/10
Thu Fartlek 6M (inc 3M fartlek) 6:30-8:30 50 mins (20 mins fartlek) 7/10
Fri Rest        
Sat Easy 4M 8:00 32 mins 4/10
Sun Race 10K (plus 1M warm-up/1M cool-down) 6:45 target: 42:00 (plus 25-min jog) 9/10
Total   35M   4hrs 50  

Week Two

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 6M (inc 10 x 400m, 200m jog) 5K 50 mins 8/10
Wed Steady 7M 7:30 53 mins 5/10
Thu Threshold 7M (inc 3M THR) 1/2M 50 mins (20 mins THR) 9/10
Fri Rest        
Sat Hills 6M (inc 8 x 200m hill) Mile 50 mins 6/10
Sun Long run 9M 7:45 70 mins 7/10
Total   38M   5hrs  

Week Three

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 3 x 1.5M, 400m jog (8M total) 10K 65 mins 9/10
Wed Steady 7M 7:30 53 mins 6/10
Thu Threshold 7M (inc 3M THR) 1/2M 50 mins (20 mins THR) 8/10
Fri Rest        
Sat Fartlek 7M (inc 3M fartlek) 6:00-8:30 50 mins (20 mins fartlek) 5/10
Sun Long run 10M 7:45 77 mins 7/10
Total   42M   5hrs 20  

Week Four

This Week’s Target
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 4 x 1M, 400m jog (7M total) 10K 65 mins 8/10
Wed Steady 8M 7:30 60 mins 6/10
Thu Fartlek 7M (inc 4M fartlek) 6:00-8:30 50 mins (30 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 8:00 24 mins 3/10
Sun Race 10K (plus 2M warm-up/1M cool-down) 6:30 target: 40:30 (plus 25-min jog) 9/10
Total   37M   4hrs 45  

Week Five

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 5 x 1K, 200m jog (7M total) 5K 60 mins 9/10
Wed Steady 8M 7:30 60 mins 6/10
Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 8/10
Fri Rest        
Sat Hills 6M (inc 10 x 200m hill) Mile 50 mins 6/10
Sun Long run 12M 7:45 93 mins 7/10
Total   43M   5hrs 35  

Week Six

This Week’s Target
This week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial.

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 8 x 500m, 200m jog (7M total) 5K 60 mins 8/10
Wed Steady 7M 7:30 52 mins 6/10
Thu Fartlek 7M (inc 3M fartlek) 6:00-8:30 55 mins (20 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 8:00 24 mins 3/10
Sun Time trial 10M (plus 1M warm-up/1M cool-down) 1/2M target: 1:08 (plus 16-min jog) 9/10
Total   39M   5hrs  

Week Seven

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 10 x 300m, 100m jog (6M total) 5K 50 mins 7/10
Wed Steady 9M 7:30 66 mins 6/10
Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 8/10
Fri Rest        
Sat Fartlek 7M (inc 4M fartlek) 6:00-8:30 55 mins (30 mins fartlek) 5/10
Sun Long run 13M 7:45 1hr 40 9/10
Total   45M   5hrs 45  

Week Eight

This Week’s Target
It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 3/10
Tue Speedwork 5 x 1200m, 200m jog (7M total) 10K 60 mins 8/10
Wed Steady 7M 7:30 52 mins 6/10
Thu Hills 7M (inc 10 x 200m) Mile 60 mins 7/10
Fri Rest        
Sat Easy 4M 8:00 32 mins 3/10
Sun Race/t-trial 13M (plus 1M warm-up/1M cool-down) 7:00 92 mins (plus 16-min jog) 9/10
Total   43M   5hrs 35  

Week Nine

Day Session Distance Pace Time Intensity
Mon Rest        
Tue Speedwork 6 x 800m, 100m jog (7M total) 5K 60 mins 8/10
Wed Steady 5M 8:00 40 mins 5/10
Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 7/10
Fri Rest        
Sat Fartlek 7M (inc 4M fartlek) 6:00-8:30 55 mins (30 mins fartlek) 6/10
Sun Long run 14M 7:45 1hr 50 9/10
Total   40M   5hrs 15  

Week 10

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 4/10
Tue Speedwork 12 x 400m, 100m jog (7M total) 5K 55 mins 8/10
Wed Steady 8M 7:30 60 mins 5/10
Thu Threshold 7M (inc 4M THR) 1/2M 55 mins (27 mins THR) 7/10
Fri Rest
Sat Hills 7M (inc 10 x 200m hill) Mile 60 mins 6/10
Sun Long run 15M 7:45 1hr 55 9/10
Total   47M   6hrs 10  

Week 11

This Week’s Target
For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 4/10
Tue Speedwork 3 x 2K, 200m jog (8M total) 10K 60 mins 8/10
Wed Steady 7M 7:30 53 mins 6/10
Thu Fartlek 6M (inc 3M fartlek) 6:00-8:30 45 mins (20 mins fartlek) 7/10
Fri Rest        
Sat Easy 3M 8:00 24 mins 3/10
Sun Race 10K (plus 1M warm-up/1M cool-down) 6:20 target: 39:30 (plus 16-min jog) 10/10
Total   35M   4hrs 20  

Week 12

Day Session Distance Pace Time Intensity
Mon Easy 3M 8:00 24 mins 4/10
Tue Speedwork 8 x 400m, 200m jog (6M total) 5K 50 mins 8/10
Wed Steady 4M 7:30 30 mins 5/10
Thu Easy 4M (inc 6 x 150m strides) 8:00 35 mins 6/10
Fri Rest        
Sat Easy 3M 8:00 24 mins 3/10
Sun 1/2M Race (plus 1M warm-up/1M cool-down) 6:50 target: 1:29:30 (plus 15-min jog) 10/10
Total   35M   4hrs 30