Advanced Sub-1:30 Half Marathon 12-Week Training Plan
Advanced Sub-1:30 Half Marathon 12-Week Training Plan
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Training Plan Description
Running - Half Marathon
The Advanced 12-Week Half Marathon Training Plan is designed for advanced athletes preparing to complete a 21km Run in under 1 hour and 30 minutes. Here are the key points of the plan:
Plan Overview
Target Audience: Advanced runners targeting a sub-1:30 half marathon.
Duration: 12 weeks.
Training Hours: 6 hours 45 minutes to 9 hours 52 minutes per week.
Typical Weekly Structure:
Running: Structured sessions based on %THR.
Strength & Mobility: Core and flexibility routines included.
Progression Model: The plan features a structured 12-week progression:
Week 1: Test Week
Weeks 2 to 10: 3 x 3-week blocks of Peak Training
Week 11: Taper Week
Week 12: Race Week
Training Requirements
Athletes should have already completed at least 10 to 12 weeks of base training.
Additional Equipment Requirements
Heart Rate Monitor: Essential (all sessions are based on %THR).
5km Time Trial Route: Necessary for the Week 1 run test and retesting.
Plan Features
Structured Workouts: Run sessions specifically calibrated around your Threshold Heart Rate (%THR).
Testing Sessions: Built-in testing to establish training zones accurately.
Flexible Access: The plan can be reused multiple times.
Additional Resources:
Free core strengthening plan.
Free sport-specific flexibility plan.
Free access to training tools to set up your training zones accurately.
Free virtual consultation with the coach (schedule at https://multisportcoaching.co.za).
Coach Profile
Coach Shamus has over 30 years of experience in endurance sports racing and coaching, holding multiple certifications and having coached athletes of various skill levels.
Testimonials
The plan has received positive feedback, including testimonials from clients who achieved personal bests with the coach's support.
This structured approach aims to build speed, pacing awareness, and endurance to prepare athletes effectively to break the 1-hour and 30-minute barrier for the 21km distance, ensuring they develop the necessary aerobic power progressively.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:59:00 | 01:50:00 |
|
Other
x2
|
00:48:00 | 00:40:00 |
|
Strength
x2
|
01:07:00 | 00:55:00 |
|
Day Off
x1
|
—— | —— |
|
X-Train
x1
|
00:24:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:59:00 | 01:50:00 | |
|
|
00:48:00 | 00:40:00 | |
|
|
01:07:00 | 00:55:00 | |
|
|
—— | —— | |
|
|
00:24:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.