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13.1 Advanced Half Marathon sub 1:30 hour Plan

Author

Pinnacle Multisports

All plans by this Coach

Length

10 Weeks

Plan Specs

running half marathon intermediate advanced time goal pace based

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Plan Description

10 week plan to improve your speed work and run a sub 1:30 hr half marathon race.

The plan is for runners with at least 2 years running experience and can comfortably run a sub 2 hour half marathon and possibly somewhere close to 1:45 hour. This plan is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 1:30 hr half marathon. Weekly volume range from 4 to 7 hours.

All the interval workouts have been created in workout builder can be synced to your smart watch

By the end of the plan you should be confident to smash your PB and aim for the sub 1:30 hr half marathon



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:08 hrs 2:30 hrs
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Workouts Per Week Weekly Average Longest Workout
5:08 hrs 2:30 hrs
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Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:40:00
33.5TSS

Warm Up 10 mins
4 x 20s sprints faster than race pace
Finsih with a cool down

Sample Day 2

0:50:00
60TSS

Warm up 10 mins Easy
30 mins Threshold
10 mins Easy cool down

Sample Day 3

0:45:00
37TSS

Run Easy Zone 2

Sample Day 4

0:52:00
60.6TSS

10 mins Easy warm up
4 x 4 mins Fast Interval
10 mins cool down

Sample Day 6

0:40:00
50.4TSS

10 mins Easy Zone 2
10 Tempo
10 Fast
10 mins cool down

Sample Day 7

0:45:00
37TSS

Run Easy Zone 2

Sample Day 8

0:40:00
32.3TSS

Warm Up 10 mins
4 x 20s sprints faster than race pace
Finsih with a cool down

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