How to Run a 1:30 Half Marathon: The Ultimate Guide to Breaking 90 Minutes

Starting your running journey should feel exciting, not overwhelming. Our training plans give you the structure, support, and flexibility you need to go from your first step to running a half marathon, no matter your starting point.

Encontre seu plano

Running a half marathon in 1:30 is one of the most popular time goals for dedicated runners, and for good reason. Hitting that 90-minute mark proves you’ve built not only strong speed but also the endurance and consistency to hold a demanding pace for the full distance. For many, it’s the milestone that separates casual racing from serious performance, showing that you can balance training discipline with mental toughness.

Achieving a 1:30 finish takes more than just grit on race day. It requires structured training, a sharp focus on pacing, and the confidence to sustain goal pace even when fatigue sets in. The good news? With the right plan, mindset, and some tested strategies, this target is absolutely within reach - whether you’re chasing a half marathon PB or stepping up to competitive racing.

In this complete guide, you’ll find everything you need to run 1:30 for the half marathon:

Exact target paces and splits so you know what to hit every kilometre.
Fitness benchmarks to check if you’re ready to take it on.
A proven training plan with the sessions you need to build speed and endurance.
Race-day tactics to pace yourself smartly and finish strong.
Expert tips and real success stories from coaches and runners who’ve cracked 1:30 themselves.

No more guesswork - just clear, practical advice to help you run your fastest half marathon yet and enjoy the process along the way.
‍

Ready? Let’s go make 1:30 your reality.

What Does It Take to Run a 1:30 Half Marathon?

To run a half marathon in 1 hour 30 minutes, you need to average 6 minutes 52 seconds per mile or about 4:16 per kilometre. That is the benchmark: every single mile, every single kilometre at that rhythm, with little margin to drift off pace.

Put simply, you’ll need to cover each kilometre in just over 4 minutes 15 seconds, or each mile in under 7 minutes.

‍

It looks straightforward on paper, but holding that pace for 13.1 miles is far more demanding than it sounds. It’s not only about raw speed - it requires the endurance to sustain it, the discipline to stay even, and the mental toughness to keep going when fatigue builds in the later miles.

Who is this goal realistic for?

If you’re currently running 10Ks around 40–42 minutes or finishing half marathons near 1:35–1:37, you’re in a strong position to target 1:30 with a structured training block. You’ve likely already built a solid aerobic base, and now it becomes about refining your threshold, sharpening your pacing, and building the confidence to lock into that sub-7 minute mile pace.

Even if your PB is a little outside that range, don’t rule it out. Many runners find that with focused sessions and smart training, they can bring their times down faster than expected. With consistency, you can make that 1:30 rhythm feel natural rather than intimidating.

Are You Ready for a 1:30 Half Marathon?

Before you commit to chasing a 1:30 half marathon, it’s worth checking if your current fitness lines up with the demands of the goal. The last thing you want is to dive in too early, risk injury, or burn out halfway through training. These benchmarks will give you a good idea of whether you’re ready to build towards that sub-7 minute mile pace with confidence.

‍

Benchmark Sessions

1. The 3 x 3K Repeats Test

‍Head to a track or a flat, accurately measured road and run 3 x 3K repeats with 3–4 minutes of light jogging or walking between efforts.

Aim to run each rep in 12:45–13:00 (about 4:15/km pace).
If you can hold that rhythm for all three reps while feeling like you could manage one more, it’s a strong indicator you’re ready to train for 1:30.

‍

2. The 10K Time Trial‍

Another option is to run a 10K all-out effort after a good warm-up.

If you can run close to 41-42 minutes and feel like a structured block of training could push you further, you’re in striking distance of 1:30 shape.
‍

These sessions give a realistic snapshot of your ability to sustain the kind of pace needed across the half marathon distance.

‍

Check Your Weekly Mileage Base

Speed workouts alone won’t carry you through 13.1 miles. You’ll need a solid aerobic foundation to handle tempo runs, recover properly, and still have enough left in the final miles.

As a rule of thumb:

You should already feel comfortable running 40-50 km (25-30 miles) per week for at least 6-8 weeks.
If your mileage is below this, take some time to build gradually before layering in tough workouts.

A strong mileage base combined with strides or short pickups will set you up to absorb harder sessions and progress without unnecessary setbacks.

Key Training Principles

To run a 1:30 half marathon, your training needs the right balance of mileage, tempo work, intervals, and long runs. It’s not just about running more, it’s about structuring your training so that each session has a clear purpose. Here’s what to prioritise each week:

1. Build Mileage Gradually

A strong aerobic base is the backbone of half marathon success. It gives you the stamina to hold goal pace deep into the race and helps your body bounce back from harder sessions.

Aim for 50–70 km (30–45 miles) per week if you’re an intermediate runner.
Increase your volume slowly (no more than 10% per week) to avoid injury.

Keep most of your running easy and conversational. The harder workouts will take care of your speed.

2. Include Intervals

Intervals sharpen your speed and make goal pace feel easier. They also help you clear lactate more efficiently, which is key when racing for over 90 minutes.

Try sessions like 6–8 x 1 km at 10K pace, or 3–4 x 2 km at just faster than half marathon pace.
Always warm up properly and jog recoveries between efforts.
One strong interval session per week is enough to see progress.

3. Add Tempo Runs

Tempo runs (or threshold runs) are crucial for a half marathon because they teach you to stay strong just below your red line. They help raise your lactate threshold so you can sustain 4:15/km pace more comfortably.

Run these at 15–20 seconds per km slower than 10K pace, which will sit close to your half marathon goal effort.
Start with 20–30 minutes at tempo pace after a warm-up, and extend gradually as you adapt.

4. Don’t Skip the Long Run

The long run is where you build the endurance and mental toughness to finish strong at 21.1 km. It conditions your legs for the grind of the later miles.

Aim for a weekly long run of 90–120 minutes at an easy pace.
Every 2–3 weeks, include segments at goal half marathon pace inside the long run to practice race rhythm.

5. Strength & Mobility Work

Half marathon training isn’t just about mileage. Strength work keeps you durable, efficient, and able to hold form in the later stages of the race.

Focus on glute activation, core stability, and single-leg strength.
Add mobility drills to keep your hips, hamstrings, and calves moving freely.
Just 1–2 short sessions per week of 15–20 minutes can make a big difference.

Pacing & Race-Day Strategy

As you step onto the start line, your plan matters just as much as your fitness - and the right pacing strategy can carry you all the way to a 1:30 breakthrough. Here's how to set it up:

1. Warm Up Properly

A smart warm-up helps you settle into pace from the first mile rather than needing 3–4 miles to find your rhythm.

Easy Jog: Start with 10–15 minutes of light jogging to wake up your legs and ease into movement.
Dynamic Stretches: Add drills like leg swings, walking lunges, and hip circles to loosen up your hips and stride.
Strides: Do 4–5 short pick-ups at just faster than goal pace (around 80–85% effort) with easy jogging between.

By the time you reach the start line, you should feel loose, alert, and ready to run controlled.

2. Start Smart

One of the easiest ways to ruin a half marathon is by charging out too fast. Patience early on is key.

Stick to your goal pace: about 4:15 per km or 6:52 per mile.
The first 2–3 km should feel comfortable, even slightly too easy.

Trust the plan. The effort will build naturally as the miles go by.

3. Hold Your Nerve in the Middle

The middle section of a half marathon, usually from miles 6 to 10, is where concentration matters most.

Keep your form tall with relaxed shoulders and steady breathing.
Lock into your cadence and focus on running smoothly rather than forcing speed.

If possible, tuck in with a group or focus on another runner at your pace to help maintain consistency.

4. Nail the Final Stretch

The last 5 km are where your mental strength and training come together.

Remind yourself that you have less than 25 minutes left of hard running.
Look for a landmark about 800 metres to 1 km from the finish to trigger your finishing push.

From there, commit to digging deep, keep your eyes up, and drive to the line. Every second still counts.

Mental Tips for Breaking 1:30

Running a 1:30 half marathon is every bit as much a mental battle as it is a physical one. Your body can handle the pace if you’ve trained for it, but your mind is what keeps you locked in when fatigue starts whispering at you to ease off. Here’s how to stay sharp and mentally strong from the first step to the finish line:

Break the Race into Sections‍

The idea of running 13.1 miles at sub-7 pace can feel daunting, so break it down. Mentally divide the race into 3–4 manageable parts, each with its own focus:

Miles 1–4: Settle in. Stay calm, relaxed, and let the race come to you.
Miles 5–8: Lock in. Hold your rhythm and keep things smooth.
Miles 9–11: Dig deeper. This is often the toughest stretch, where discipline matters most.
Miles 12–13.1: Empty the tank. Push hard and give everything you have left.

Thinking in chunks makes the distance feel less overwhelming and helps you stay present.

Use Positive Mantras‍

When the effort rises, short phrases can stop negative thoughts from taking over. Try repeating something simple in time with your stride:

“Strong and steady.”
“One mile at a time.”
“Relax, breathe, go.”

These keep your mindset positive and focused on forward momentum.

Focus on Your Breath‍

As the miles pile up, breathing can feel heavy, especially after 10 miles. Anchor yourself by keeping your breath controlled: in for three steps, out for two. A steady rhythm not only calms your mind but also helps maintain form.

Visualise Success‍

In the lead-up to race day, use training runs to rehearse the finish. Picture yourself holding pace in the late miles, pushing over the final stretch, and crossing the line to see 1:30 on the clock. This mental imagery gives you confidence and belief when you need it most.

Nutrition & Gear for a 1:30 Half Marathon

What you eat and wear can make a huge difference when you’re targeting a time like 1:30. The key is to keep things simple and familiar so you can focus entirely on running, not stomach issues or gear problems.

The Night Before‍

Your preparation starts the evening before.

Have a carb-focused dinner such as rice, pasta, or potatoes with lean protein.
Keep the portion moderate and balanced. You want to stock up glycogen without feeling heavy.
Drink water throughout the day, but avoid overhydrating right before bed.

Race Morning‍

A smart breakfast sets you up to run strong without weighing you down.

Go for something you’ve used in training: a banana, toast with honey, or a small bowl of cereal.
Aim to eat 2–3 hours before the race, then sip water until the start.
Avoid spicy, fatty, or new foods. This is the time for familiarity, not experiments.

Fuel During the Race‍

Unlike a 5K, a half marathon is long enough that mid-race fueling matters.

Plan for 1–2 energy gels or chews, usually around 40–45 minutes and again near the 75–80 minute mark.
Wash them down with water at aid stations, not sports drink and gel together, to keep your stomach comfortable.

Gear: Keep It Reliable‍

Your equipment should be tested and trusted.

Choose racing shoes or lightweight trainers that you’ve worn for several long runs. Comfort matters as much as speed.
Stick with socks, shorts, and tops you’ve already used in training to avoid blisters or chafing.
Check the forecast and dress for the weather. Layers work for warming up, but start the race in kit that keeps you light and comfortable.

Frequently Asked Questions

Graphic with two phones and a smartwatch featuring Runna app.

Take your running to the next level

Your personalized running coach with tailored training plans to achieve your goals, from running a faster 5k to finishing your first marathon.