Training plans Half marathon
The sub-1:15 half marathon
To break 1:15 for the half marathon, you need an average of 3:33 per kilometre — 5:43 per mile — from gun to tape. Most runners get there on 60–80km per week across 5–6 runs, built over roughly 12–16 weeks. Expect three gears in the plan: 4:28–5:03/km for easy runs, roughly 3:31/km for tempo sessions, and 3:16/km for intervals. Your starting fitness decides whether the goal is a season away or further — judge it from a recent race, not a hopeful guess.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
3:33/km
5:43/mi
Typical build
12–16 weeks
60–80 km/week
Runs per week
5–6
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 4:28–5:03 |
| Long run | 3:58–4:28 |
| Tempo | 3:31 |
| Intervals | 3:16 |
| Race pace | 3:33 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 5K | 17:46 |
| 10K | 35:33 |
| 15K | 53:19 |
| Finish | 1:15:00 |
The table assumes level pacing; most runners land a 1:15 by holding two or three seconds per kilometre back from 3:33 early on.
A typical week
Key session 1
Intervals — reps around 3:16/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 3:31/km
Long run
The week's cornerstone at 3:58–4:28/km, adding 1:15-pace finishes as race day nears
Plus 3+ easy runs. Everything else is easy running at 4:28–5:03/km — the volume that makes the hard days land.
Asked often
- What pace is a sub-1:15 half marathon?
- 3:33 per kilometre, held for the full half marathon. The runners who break 1:15 are usually the ones still passing people in the last quarter.
- How long should I train for a sub-1:15 half marathon?
- From a reasonable base, 12–16 weeks. If you're returning from a break, rebuild first — squeezing a 12-week plan into less is how half marathon builds break.
- What happens if I miss training weeks?
- If the plan can't adjust, missed weeks turn into injury risk or a blown goal. RunV recalibrates after every run — including the ones that didn't happen — to keep 1:15 in reach.
This fitness at other distances
- Marathon: 2:36:22 equivalent
- 10K: 34:00 equivalent
- 5K: 16:18 equivalent
Sub-1:15, minus the guesswork
RunV builds your sub-1:15 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
