Sample plan

Half marathon training plan for sub-1:30

Andreu wants a one-twenty-nine.

Andreu is 36 and has run for nine years: five days a week, around 55 km, a 24 km long run, and a 1:35 half in the summer. Fifteen weeks to find five minutes.

Built by Tuin on 9 September 2026
Shown from this week, so it reads like a plan starting today — every weekday, distance and session is exactly as it was written.

The runner is made up. The plan is not: it is exactly what Tuin built from these numbers, through the same door every athlete's first plan goes through. It was written in Catalan — the other two languages are translated word for word, never renumbered, and strength exercises are named from a standard glossary so they read the same everywhere.

Why this plan looks like this

Sub-1:30 is 4:16 a kilometre held for twenty-one of them, and Andreu can already run that pace — his eight weeks say so. What he has not done is hold it for an hour and a half, so the plan is built almost entirely around making race pace feel ordinary: longer at it, more often, and increasingly late in a run when it is least comfortable.

What the coach was told

Goal
Winter half marathon
Race day
24 January 2027
Distance
21.1 km
Target
1:30:00
Runs per week
5
Weekly volume
~55 km
Longest run
24 km
Recent effort
21.1 km · 1:35:00
Threshold pace
4:13/km

The eight weeks before

Weekly kilometres the coach read before writing a single session — the runs it built on.

54
55
55
59
40
60
61
61

What the coach said, handing it over

Great, here's your first plan heading toward mid-January 24th with a goal of 1:30:00. I'm starting from your 1:35 from August (21.1 km in 1:35:00) to set threshold at around 4:25/km — if you feel you're running faster or slower now, let me know and I'll adjust it. Since you've been running for 9 years, 55 km/week and structured training, this plan isn't foundational for beginners: it maintains the volume you already have, adds one quality day and a long run that will build up to around 24 km before tapering into the race. I've set it to "cruise" mode (the one you've selected): progression is smooth, with recovery weeks every 3-4 weeks and TSB monitored so accumulated fatigue doesn't catch up with you. I've placed the strength day on Fridays (once/week, as you have marked), never right before the long run. The first week starts tomorrow (Thursday) so you don't end up waiting until Monday. The next 6 weeks come with all the details (intervals, notes, paces); the rest comes out as an outline until we get fully into it. Race week already has your sharpening (Wednesday January 20th) and race-day strides on Saturday — it's not an "all easy" week, and that's why you'll feel fresh on the 24th. 1:30:00 is demanding (4:16/km); if today it's more of a "when the time comes" goal than for this specific race, let me know and I'll ease up the pace over the next few weeks.

The plan, week by week

Sixteen weeks is a lot to scroll. Every week is folded — open the ones you want, and week one is open already.

15 weeks · Peak week 9 · 64 km planned

Week 1from 13 Oct4 sessions39 km planned

Easy run, maintaining current volume

  • Thu 15
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run, conversational feel.
  • Fri 16
    Strength
    Front or back squat 4 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 10 · bodyweight+ · Calf raise (bent knee) 3 × 12 · bodyweight · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Sat 17
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 18
    Long · 20 km @ 5:00-5:15/km · 90–115 min
    Long run at comfortable pace, no pushing.
Week 2from 20 Oct6 sessions60 km planned

Introduction to tempo

  • Tue 20
    Tempo run · 9 km · 40–50 min
    Continuous threshold tempo: this is where we start working on race-specific speed.
  • Wed 21
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 22
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 23
    Strength
    Front or back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 10 · bodyweight+ · Calf raise (bent knee) 3 × 12 · bodyweight
  • Sat 24
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 25
    Long · 21 km @ 5:00-5:15/km · 95–120 min
    Steady long run.
Week 3from 27 Oct6 sessions60 km planned

First short VO2 session

  • Tue 27
    On/offs · 10 × (1 min / 1 min) · 35–45 min
    Short on/offs: the first truly fast session of the block.
  • Wed 28
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 29
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 30
    Strength
    Front or back squat 4 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 10 · bodyweight+ · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Sat 31
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 1
    Long · 22 km @ 5:00-5:15/km · 100–125 min
    Long run, the peak of this microcycle.
Week 4from 3 Nov6 sessions48 km planned

Deload week: less volume, fatigue is paid back now

  • Tue 3
    Easy · 5 × (100 m / 1 min) · 40–50 min
    Easy run with short strides at the end.
  • Wed 4
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Thu 5
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Fri 6
    Strength
    Front or back squat 3 × 5 · moderate · Single-leg calf raise (straight knee) 2 × 10 · bodyweight · Calf raise (bent knee) 2 × 12 · bodyweight
  • Sat 7
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Sun 8
    Long · 16 km @ 5:05-5:20/km · 75–95 min
    Reduced long run to absorb the load.
Week 5from 10 Nov6 sessions62 km planned

Back to building

  • Tue 10
    Progressive run · 10 km · 40–55 min
    Progressive: start easy and finish at 10K pace.
  • Wed 11
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 12
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 13
    Strength
    Front or back squat 4 × 5 · heavy ~5RM · Bulgarian split squat 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 10 · bodyweight+ · Single-leg glute bridge 3 × 10 per side · bodyweight
  • Sat 14
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 15
    Long · 22 km @ 5:00-5:15/km · 100–125 min
    Long run.
Week 6from 17 Nov6 sessions63 km planned

Descending ladder

  • Tue 17
    Tempo ladder · 10 km · 40–55 min
    Descending ladder: 3 km at half marathon pace, 2 km at threshold, 1 km at 10K pace.
  • Wed 18
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 19
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 20
    Strength
    Front or back squat 4 × 5 · heavy ~5RM · Single-leg deadlift 3 × 6 per side · moderate-heavy · Single-leg calf raise (straight knee) 3 × 10 · bodyweight+ · Calf raise (bent knee) 3 × 12 · bodyweight
  • Sat 21
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 22
    Long · 23 km @ 5:00-5:15/km · 105–130 min
    Long run, close to the max for this block.
Week 7from 24 Nov6 sessions63 km planned

Build: cruise

  • Tue 24
    Tempo · 10 km @ 4:25-4:35/km · 40–50 min
    Cruise 4x1.6km at threshold.
  • Wed 25
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 26
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 27
    Strength
  • Sat 28
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 29
    Long · 23 km @ 5:00-5:15/km · 105–130 min
    Steady long run.
Week 8from 1 Dec6 sessions49 km planned

Recovery

  • Tue 1
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy with final strides.
  • Wed 2
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Thu 3
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Fri 4
    Strength
  • Sat 5
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Sun 6
    Long · 17 km @ 5:05-5:20/km · 80–100 min
    Reduced long run.
Week 9from 8 Dec6 sessions64 km planned

Specific: half marathon pace block

  • Tue 8
    Tempo · 10 km @ 4:16-4:35/km · 40–50 min
    Over/unders at half marathon pace and 10K pace.
  • Wed 9
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 10
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 11
    Strength
  • Sat 12
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 13
    Long · 24 km @ 5:00-5:15/km + 4:16-4:22/km final · 100–125 min
    Long run with final 6 km at half marathon pace.
Week 10from 15 Dec6 sessions64 km planned

Specific: second half marathon pace block

  • Tue 15
    Intervals · 10 km @ 4:10-4:20/km · 35–50 min
    3x2000m at 10K pace.
  • Wed 16
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Thu 17
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Fri 18
    Strength
  • Sat 19
    Easy · 10 km @ 5:05-5:20/km · 45–60 min
    Easy run.
  • Sun 20
    Long · 24 km @ 5:00-5:15/km + 4:16-4:22/km final · 100–125 min
    Long run with final 8 km at half marathon pace.
Week 11from 22 Dec6 sessions50 km planned

Recovery

  • Tue 22
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy with strides.
  • Wed 23
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Thu 24
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Fri 25
    Strength
  • Sat 26
    Easy · 8 km @ 5:10-5:25/km · 35–50 min
    Easy run.
  • Sun 27
    Long · 18 km @ 5:05-5:20/km · 85–105 min
    Reduced long run.
Week 12from 29 Dec6 sessions57 km planned

Peak: final specific workout

  • Tue 29
    Tempo · 10 km @ 4:16-4:22/km · 35–50 min
    3x1.6km at half marathon pace.
  • Wed 30
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Thu 31
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Fri 1
    Strength
  • Sat 2
    Easy · 9 km @ 5:05-5:20/km · 40–55 min
    Easy run.
  • Sun 3
    Long · 20 km @ 5:00-5:15/km + 4:16-4:22/km final · 85–105 min
    Long run with final 5 km at half marathon pace.
Week 13from 5 Jan6 sessions48 km planned

Taper begins

  • Tue 5
    Tempo · 8 km @ 4:25-4:35/km · 30–40 min
    Short threshold tempo, volume reduction starting.
  • Wed 6
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Thu 7
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Fri 8
    Strength
  • Sat 9
    Easy · 8 km @ 5:05-5:20/km · 35–50 min
    Easy run.
  • Sun 10
    Long · 16 km @ 5:05-5:20/km · 75–95 min
    Moderate long run, now tapering down.
Week 14from 12 Jan5 sessions39 km planned

Taper

  • Tue 12
    Intervals · 7 km @ 4:16-4:22/km · 25–35 min
    2x1600m at half marathon pace, reduced volume.
  • Wed 13
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy, short run.
  • Thu 14
    Easy · 7 km @ 5:10-5:25/km · 30–45 min
    Easy, short run.
  • Sat 16
    Easy · 6 km @ 5:15-5:30/km · 25–35 min
    Very easy run.
  • Sun 17
    Long · 12 km @ 5:10-5:25/km · 55–70 min
    Short run, fresh legs.
Week 15from 19 Jan5 sessions40 km planned

Race week

  • Tue 19
    Easy · 6 km @ 5:15-5:30/km · 25–35 min
    Easy and short, fresh legs.
  • Wed 20
    Cruise intervals · 3 × (1.6 km / 90s) · 40–55 min
    Sharpening: 3x1600m at 1:30 pace, reduced volume (~50-60% of block training). You should finish feeling you could repeat it.
  • Thu 21
    Rest
    Complete rest.
  • Sat 23
    Easy · 5 × (25s / 90s) · 25–35 min
    Easy with 5x20-30s at race pace, to activate the legs without fatiguing them.
  • Sun 24
    Race day · 21.1 km @ 4:16/km · 80–100 min
    Winter half marathon — target 1:30:00, even pace at 4:16/km.
Other plans
Half in 1:45 →Half in 2:00 →Half in 2:10 →Half in 2:15 →First half, 2:30 →5K under 20:00 →5K in 22:00 →5K under 25:00 →5K in 30:00 →10K under 40:00 →10K under 42:00 →10K in 45:00 →10K in 50:00 →10K in 55:00 →Marathon under 3:00 →Marathon in 3:30 →Marathon in 3:45 →Marathon in 4:00 →First marathon, 4:30 →First trail, 25K →Trail marathon, 42K →50K trail →

Yours would look different

Tuin writes every plan from the runs it can actually see and the goal you set — then keeps rewriting it as your weeks happen. The whole of it is free for 7 days.

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Half marathon training plan for sub-1:30 · Tuin