🏃‍♂️ 12-Week Half Marathon Training Plan – 1h30 Goal
Pace-Based Training for Intermediate Runners

This 12-week half marathon training plan is designed for runners aiming to break 1 hour and 30 minutes in a half marathon using a structured, pace-based approach. The plan builds endurance, speed and race-specific efficiency, helping you approach race day with confidence and clarity.

🔹 Who this plan is for

• Intermediate runners targeting a 1:30 half marathon
• Athletes with prior running experience and base fitness
• Those who prefer goal pace guidance rather than generic volume
• Runners ready to follow a 12-week progression

This plan is ideal for runners committed to structured pacing and continuous improvement.

🔹 Plan structure

• 12 weeks of progressive training
• Long runs incorporating goal pace segments
• Tempo and threshold workouts for aerobic development
• Recovery and easy runs to support adaptation
• Midweek quality sessions
• Gradual buildup toward race pace
• Final taper before race day

Each week balances training stimulus and recovery to help maximize performance.

🔹 Pace-based methodology

Workouts are designed around target pace ranges tied to your 1h30 goal, so you’ll:

• Learn pacing strategies that translate to race performance
• Build endurance at race-relevant intensities
• Execute workouts with clarity and purpose
• Adjust effort based on conditions or terrain

The pace-based approach gives structure while retaining flexibility.

🔹 Equipment / Requirements

• Appropriate running shoes for daily and long runs
• Access to roads, tracks or treadmill
• Optional GPS watch or pacing app to monitor run pace

🏁 Train smart, race faster

A sub-1h30 half marathon is a strong performance milestone. This plan provides a clear, pace-focused roadmap to help you refine your endurance, sharpen your pacing and arrive at your next race ready to run your best.