🏃 8-Week Half Marathon Plan – Sub 1h30
Pace-Based Training for Advanced Runners

This 8-week half marathon training plan is designed for runners aiming to break 1 hour and 30 minutes using a structured pace-based methodology focused on performance, threshold development and race-specific preparation.

The program combines quality sessions, long runs and controlled recovery to help experienced runners improve endurance, pacing efficiency and race execution while maintaining sustainable progression throughout the training block.

🔹 Who this plan is for

• Advanced runners targeting a sub-1h30 half marathon
• Athletes with previous half marathon racing experience
• Runners already training consistently 4–6 days per week
• Athletes with an established aerobic base
• Runners seeking pace-guided performance training

This plan is ideal for experienced runners looking for a focused and competitive half marathon preparation.

🔹 Plan structure

• 8 weeks of progressive half marathon training
• Long runs with goal pace integration
• Tempo and threshold development sessions
• Structured interval workouts
• Recovery and aerobic maintenance runs
• Midweek quality sessions
• Progressive race-specific pacing
• Final taper phase before competition

Each phase is designed to maximize race-specific fitness while balancing training load and recovery.

🔹 Training phases

Weeks 1–2: Aerobic & Threshold Foundation
Establish rhythm and build aerobic consistency.

Weeks 3–5: Threshold & Pace Development
Improve sustainable race pace and lactate threshold capacity.

Weeks 6–7: Race-Specific Preparation
Integrate longer blocks at target half marathon pace.

Week 8: Taper & Race Readiness
Reduce fatigue while maintaining sharpness and race rhythm.

🔹 Pace-based methodology

All workouts are prescribed using pace ranges aligned with your Sub 1h30 objective, allowing you to:

• Improve pacing awareness and consistency
• Develop race-specific endurance
• Execute sessions with precise intensity targets
• Adapt effort according to terrain or conditions

The pace-based approach provides structure, progression and flexibility throughout the plan.

🔹 Equipment / Requirements

• Appropriate running shoes for training and racing
• Access to roads, track or treadmill
• GPS watch recommended for pace monitoring

🏁 Train with purpose, improve your pacing and prepare to break the 1h30 barrier with a progressive performance-focused training plan.

This 8-week half marathon plan is designed for runners seeking competitive performance and efficient race preparation through structured pace-based training.