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Advanced Road Running 21km Sub1 hour 30 mins - 13 weeks (V3.1)


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13 Weeks

Plan Specs

running half marathon advanced time goal hr based

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Plan Description

This Training Program is aimed at an Advanced 21km Road Runner looking for an intense training program to build enough speed and endurance to complete a half marathon in under 90 minutes.

Training volume builds from 6 hours and 45 minutes to a maximum of 9 hours and 37 minutes.

This program is 13 weeks long:
1 Test Week,
9 Training Weeks,
2 Taper weeks
1 Recovery Week.

After completing the tests in the Test and Re-Test weeks, submit your data here:

This is a free service.

As the training zones for this program are based on %Max Heart Rate you will need a Heart Rate Monitor to get the best results.
We whole-heartedly recommend the POLAR brand. (See what we did there?)

Requirements for this program:
You need to have access to a 400m running track for the Test Week and 5km Time Trial route which you can access in the Test Week and the Re-Test Week.

When participating in an endurance training program, you can enhance your training and hence performance by including Flexibility and Core training sessions
Both a running-specific core strength and flexibility training program are included with this program.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:35 hrs 1:50 hrs
0:50 hrs 0:40 hrs
—— ——
0:28 hrs 0:45 hrs
0:51 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
4:35 hrs 1:50 hrs
0:50 hrs 0:40 hrs
—— ——
0:28 hrs 0:45 hrs
0:51 hrs 0:45 hrs

Training Load By Week

Coach Shamus

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.

Sample Day 1

Run Test - MAF

10 mins Warm Up jog
5 x 80m building "run throughs", walk back
3 x 1 Mile (4 laps of a track) @ 180 minus your age 2 mins walk between
5 mins easy jog

*measure your time and average heart rate for each mile
**if possible, take a split time on each lap (400m) of each mile.

Email results ASAP

Sample Day 3

Run Test - 5km TT

Download attached PDF
WU: (Warm Up)
8 mins Z1
5 mins Z2
3 mins Z3

30 secs Strides (start at a slow pace, build up to fast - not sprint - pace)
1 min walk
Repeat 4 times.

MS: (Main Set)
Run 5km as hard as possible at a pace you can maintain for the entire TT (Time Trial)

LD: (Loosen Down)
10 mins Z1

Sample Day 4

Recovery Walk

30 min Recovery Walk

Sample Day 6

1.5km Run TT

Warm Up:
15 min easy Jog
2 x 2 min @ 75% pace with 2 min walk between.
Main Set:
Run 1500m @ max effort
Cool Down:
5 min easy jog
Send us the results ASAP
*record time for the 1.5km TT
**record Max and Average heart rate of the 1.5km TT
***record your 500m splits

Sample Day 7

Recovery Walk

30 min Recovery Walk

Sample Day 8


30 mins of Cycling, Rowing or Elliptical trainer at a moderate aerobic pace

Cross training sessions are for extra aerobic fitness without the impact of running

Sample Day 9


20 mins Z1

1 min Z3
3 mins Z2

repeat 2 times

12 mins Z1

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