Are you seeking strategies of how to master sub 1:30 half marathon pace? You've come to the right place. Look, no one runs a sub 1:30 half marathoner without training properly.
You need a small amount of talent to do this. If you don't have much talent like me then you need to work much harder than someone who does. That being said, if you work smarter you'll get there.
A sub 1:30 half marathon time requires the athlete to hold 6:52 per mile for 13.1 miles. Once you do that then you can start focusing on breaking the sub 3 hour marathon. The goal is to achieve the first to make the second a reality.
I had to learn to break 1:10:00 for the half marathon before I ever broke 2:20:00 for the marathon. My personal best time for the half marathon when I ran 2:19:35 was 1:07:06.
So, how does one master sub 1:30 half marathon pace? Train faster than 6:52 mile pace. It sounds like common knowledge but how many athletes are following this? If your race pace is 6:52 mile pace than you know it is aggressive.
How To Break The 1:30 Half Marathon
Remember, higher mileage is not the answer. Be my guest if you want to try running 100 miles a week running 8:52 mile pace every day.
Running a half marathon and racing a half marathon are not the same. A sub 1:30 half marathon is a highly competitive time that far more athletes could be achieving. The path to 1:29:59 is training at a higher anaerobic level for a longer period of time.
It also requires you training at paces that are closer to 5:00 mile pace. How will 6:52 mile pace feel if you get accustomed to running at that type of pace more often? I dropped my marathon time from 2:43:36 to 2:19:35 following the strategies I teach in this post.
I'm not here to be easy on you. A half marathon time under 1:30 means you have to train at the proper heart rate zones. You have to start studying what your competitors or not. How many of your competitors know about glutathione and its role in the body?
Steps To Get To 1:29:59
- Focus on quality mileage versus volume. You need to be training at paces that are closer to 5:00 to 5:30 mile pace. Remember, you are not going to be able to hold this pace for long periods of time. The point is to spend more time running at these paces
- Vary the paces of your long run. Get accustomed to running longer periods of time during your long run at higher heart rates.
- You need to teach your body to clear lactic acid faster than it is building up in your bloodstream. How? Train faster and longer.
- Train once a week at your aerobic capacity. This goes back to the first step. Examples of aerobic capacity training is: 16x200m reps at 5:00 mile pace. How easy is 1:30 half marathon pace going to feel when you train weekly and often at 5:00 mile pace? This is why I was able to drop so much time off my half marathon and marathon personal bests.
Additional Attacks Plans
- Back off on your easy days. If the world's top half marathoners can jog on their easy days shouldn't you? The problem is too many athletes are running too fast on days they should be running far easier than they are.
- Hunt the good stuff. Get your mind focused on positivity. A mind full of negativity will keep you from breaking this time barrier. You need to have a clear head. The news won't pay your bills or help you break a sub 1:30 half marathon.
- Subscribe to the RunDreamAchieve YouTube Channel. Each week I create video tutorials to keep you motivated.
- Invest in courses that will take you to the next level. I also have a course on how to break the 3 hour marathon barrier you may want to check out.
- The benefits of your hard training come in the rest. Keep this in the back of your mind at all times.
Patience and Persistence
Sub 1:30 half marathon pace is aggressive but it can be less challenging if you are patient enough.
The number one characteristic of the sub 1:30 half marathoners I've known over this is this, they are persistent.
They do not lose enthusiasm when they have a bad race. They get over disappointment quickly. You are not going after a slow half marathon time. So, expect this to be challenging. That being said, if your focus is training at speeds that exceed 5:30 mile pace is going to get you to the promise land.
If you train at 5:00 to 5:30 mile pace how is 6:52 mile pace going to feel? This is how I went from 2:43:36 to 2:19:35 for the marathon. I spent more time running at sub 5:00 mile pace so I can hold 5:19 mile pace for 26.2 miles.
Your goal race pace is 6:52 per mile for 13.1 miles. So, you have to get used to running for longer periods of time at higher heart rates. You just be running your long runs at 160 beats per minute or approximately 85 percent of your maximum heart rate.
This is only a brief overview of strategies to help you make 1:30 half marathon pace to feel more manageable. Feel free to contact me if you have any further questions regarding this topic. I know you can do this but you are going to have buckle down and focus. Mimic the work ethic of the athletes who have done what you wish to do.