How to Run a Sub

This is how to run a half marathon in 1 hour 30! Going under 90 minutes in the half is a great milestone and big goal for a lot of runners so here is everything you need to help you achieve it and run your fastest ever time!
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Chapters
0:00 Intro
0:34 Training
2:40 Choosing a fast course
3:11 Pacing strategy
4:22 Fuelling & hydration
5:21 General tips

[@MartinCharlton-ds7ro]

Ran my 76:25 PB back in 1987 on the Ranelagh Harriers course - went off too fast, probably ran a PB for 10 miles and then hung on for grim death - no splits I’m afraid - no chip time - no GPS watch, and I can’t for the life of me remember what shoes I wore - small but strong field including a number of International runners - still got the results sheet! Now I’m in my 70’s I am happy to still run around 1.45 for the half and looking forward to LLHM at the beginning of April.

[@bengroves3218]

I ran my pb marathon in 11 minutes aswell but I didn’t have any proof either

[@MartinCharlton-ds7ro]

There were only 213 male & 33 female finishers and 141 of the men plus 5 of the women ran sub 1:30 - my PB was only good enough for 44th place. It would be good to know how many of my competitors that day are still runners.

[@MartinCharlton-ds7ro]

@@bengroves3218 - you will see from my original post that I have the results sheet which was posted out after the race (we usually handed in a stamped addressed envelope if we wanted a copy of the results) - the race was won by Grenville Tuck of Omega in a time of 67:28 - the first lady finished in 79:44.

[@robertharding2654]

That's very similar to me. My PB was 75:01 at Boroughbridge in 1988. I'm 71 and couldn't even run 1 mile at that pace now.

[@whc417]

Wanna clarify. For the speed training, do I need to complete the 6x1k , 6x 3mins and 6 x 1k lockdown in same day training ? Or just either one training in speed training day ? Thanks

[@Welshstreets]

Hi Ben.I ran the Oxford Marathon 1:28 last October,really enjoyed the race.Ive been chasing a sub 90 for 6 yrs,when I started competitive running.Its a fast course,fastest I've ran yet.felt strong throughout.Ive always been languishing around the 1:30 -1:35 mark,so that race was would be a memorable one.Ive been watching your videos for the last couple of years and hopefully I'll bump into you at a race one day.My next race will be the Liverpool Half,in the run up to The Jolster Marathon in Vassenden,Norway🇳🇴🇳🇴🇳🇴Be my 3rd Marathon in this beautiful country.

[@philipeick-vocalmusic]

Great video! Did actually achieve my 1:30 last year in Berlin also thanks to your videos and L4 plan - thank you for that!

[@Jonathan-teamslgr]

Brighton Half this weekend 😊 looking forward to using your tips and getting me over that line

[@Leeroy49]

My first sub 90 was kind of a happy accident. 10 months later I got my 4th sub 90. Thanks for all your help. ❤ Actual PB is from Berlin last year.

[@RunningWithDanny]

Perfect timing Ben…im shooting for sub 90 mins at the Paddock Wood HM on the 3rd of March

[@grgr6720]

It surprises me when people talk about flat (half)marathons they always forget the flattest country in Europe... Netherlands people! Tons of amazing races in dead flat courses.

[@tonyscott9688]

Your half marathon video was very helpful thank you. I purchased your intermediate half marathon plan and am running the La Rochelle half marathon in France on March 17th. My training is going well. ( my wife Kerry is running it & wrote this)

[@runningwithstephen]

Very handy tip Ben thanks. This will help a lot of runners who are new to the distance. I think i'll make a drills vlog myself. Good shout mate! Thanks for sharing.

[@alfdickinson1971]

My next A goal race is The GNR in the autumn- aiming for 1:30! So ill be getting your plan soon. Great vid!

[@JapanJacques]

Running my next half in exactly one month! Going to aim for 1:35 but may try to push for 1:30 depending on how I feel! Greetings from here in Tokyo, Japan 👋

[@jdub884]

Currently training for this exact thing ! Also using the level 4 program. Love it! I have to take one extra day off per week as the body can’t handle anything over 60km and just the one day off. 1/2 marathon takes place March 3rd!

[@jadencosta1279]

Two races I loved doing in America are the Detroit FP Half (which actually has about 5 miles of which in nearby Windsor, Canada), and the Houston Half, very well organized and a ton of competition to work with (I had a pack of about 20 guys for the first 8 miles at Houston this year)

[@Adamnealvelez]

This was perfect timing as I’m aiming to go sub 90” in a half next month! I’m the States at the Tobacco Road (half) Marathon. Flat course and mostly shady with over 6k runners!

[@gary_runs]

Great tips Ben! 🙌🏻

[@Agathonstath]

Live in QLD Australia so I would recommend the Gold Coast Half Marathon. Very flat road course, doing my second one at GC this year, but a 2 hour goal. Then hopefully full marathon next year. Still a new runner (just over a year) and almost 50.

[@cw2002]

Some good tips here. I did Farnborough half in Jan in 90:41 so just off the goal but still a massive PB. I placed the run terribly and hit the wall at 9 miles! I'm definitely going to aim for even splits when I next race a half.

[@jonathonsanderson3289]

I ran my PB of 1:27:46 this year at the inskip HM in lancashire... my favourite HM. Great course. Great organisers. Even better marshalls

[@SimonBanfield]

Reading is my next half. Great to see it on your fast list! Looking at breaking 100 minutes for the first time and maybe going for 95 minutes at a push.

[@maxpayn7802]

Thank you Ben for tips!!!

[@PhilMUK]

Doing my first HM in a few weeks (Cambridge) and aiming for sub 2:30, but this video was still useful!

[@Gormador]

Currently at week 9 of Ben's L4 HM training plan... Not at Sub 1h30 pace just yet, aiming for a 1h35 finish time March 3rd at Paris' half marathon, after a PB of 1h39 at the end of last November (down from 1h48 last April, my first official HM). The plan is absolutely brutal... in a good way! Lots of km to go through, especially weeks 9 & 10, but it has been a blast. Mostly though, it's giving me the new confidence that I might be able to run a marathon next year, which seemed impossible a year ago due to repeat injuries. Still, looking forward to taking it easy the rest of March 😀

[@tristanlenczner]

What injuries?

[@colinrrbrown]

My last half, back in November, was my first sub 90 min effort. I went 1:25 in Philadelphia, Pennsylvania. I am doing the New York City half in a few weeks, but it is a training race in preparation for my first marathon in May. PS I was wearing my groovy Ben Parkes hat in the race. :-)

[@JohnLemon004]

Running the Milkwood half in Cape Town this weekend! The best race to hit your PB in Cape Town is the Cape Peninsula Half which is dead flat!

[@markellis-somerville3369]

Hi Ben, Just like to say thank you for your Half Marathon 12 week training plan. I just completed my 1st HM at the Brighton Half aged 58 in 2hours 28mins 02 secs. Due to previous knee ops, I had to run 9 mins and walk 1min as my knee swells if I run more than 10k, but your Intervals, Easy and Long Runs worked a treat. The second half of the half was 10 secs longer than the 1st half including a comfort break. I plan to do another 1/2 in July, so any ideas what to do between now and April 14th gratefully accepted. Keep up the good work

[@ScootsRuns]

Ran a sub 90 at the Philly Half in Philadelphia, PA!

[@samdking]

Ran a surprise 1:32 last autumn on a hilly course. Had big plans to sub-90 at Brighton half this year. Unfortunately I picked up an injury and my fitness dipped. Still running it in 2 weeks time but the sub-90 goal will have to wait! Will be happy with 1:35. Later this year it's back on though! 🤞

[@simonlarge3053]

I’ve just come off 3 consecutive marathon plans and without specific half marathon training I PB at Farnborough half marathon 1:26:37 but my favourite has to be my local half marathon at Oxford it’s a really fast course. Next half for me is the White Horse half marathon in April but will use this as training for my next marathon in Vienna.

[@mrm9561]

This is my next goal after Brighton marathon, can't wait for this!!

[@cw2002]

I'll be there too 👍 good luck

[@chrispowell6011]

Riyadh is a fast course. I did it on Saturday and it rained!! People are super friendly and helpful. Great city to visit.

[@jeanines_channel3246]

My next Half is the Indy Mini in May. I have a coach to help me finish at 2:00. I was around 2:30 last year.

[@cbandyxxx]

I'm doing this plan for a 70.3. Basically doing all the red runs and replacing the rest with bike and swim training

[@davidpage8147]

Hey Ben come and try the great eastern run, that's fast and the routes been changed to go past the cathedral

[@shaylorcyclingwahoolecol8313]

16% achieve it seems high. I did it in Oxford in Oct and was ~600/12k starters (5%). Now building to do the same speed at London full

[@mgd4155]

55 year old Australian here that managed an 87min last year. Agree and basically did everything along the lines of your recommendations. A huge improvement on previous efforts and very happy. Best ‘fast’ courses here include Gold Coast and Melbourne - both large, wide road courses that are flat and fast and held in cooler conditions. Now for my first Marathon!

[@grantmckay7014]

Sunshine Coast is probably the quickest in Oz.

[@1HappyBob]

Congrats. Are you running long?

[@user-sx7tr6lb9c]

just did gold coast half last year as my first race then did melb finishing 1:35... got gold coast half again this year hoping to somehow get a sub 1:30

[@jamesrowntree]

I'm running the paris half marathon in just over three weeks as a trial race for the full in April! It'll be my first official half, and I'll be aiming for my marathon pace

[@jezsang9500]

Hey Ben, I bought your $14AUD program for a sub 1:30 half marathon about 11 weeks before my race. Stuck to the program and yesterday's half marathon in Joondalup, Western Australia was completed in 1:28:20. Bargain price... Thanks for the guidance.

[@mvzinn111]

I miss your "Helloeverybody!" greeting. Still love your videos.

[@FenboyTim]

Boston UK Spring HM and Great Eastern Autumn HM (p’boro) both quite flat, very flat…best tip for me in achieving sub 1:30 - keep ahead of the 1:30 race pacer! There is normally a decent group. 😎

[@owenmcgh]

Aiming for a 1:35 half marathon in May, then hopefully onto to a 1:30 half marathon next time around! Definitely no flat or "fast" courses in Sydney though.

[@YuckiDude]

Thanks I’m gonna need this

[@hahaheslop]

Brighton Half next, before Paris Marathon. 👍 then Hackney Half, Big Half and then Valencia Marathon. Got my year sorted already! 😅

[@sylvainbauge]

Running the Budapest half in April. Shooting for sub 130! I've done it a few times before but now I'm older so it will be tough!

[@alistairt3640]

Hampton Court Half, later this month, is always a good course for PBs. Nice and flat.

[@andrewharper4296]

Great video. My fastest half marathon is about 1h40m. However I was probably at my peak fitness wise. Running 50 or 60km a week, sometimes two runs a day. Also I did maybe three half marathon distances beforehand in training. Because of this I was also light. Just over 10st. Then I developed bad tendonitis and unfortunately I’ve never been able to fully recover from it. Back to about 13st in weight. I still run daily and enjoy it but my body won’t take that amount of training anymore. If I push it I know I could badly injure myself. In fact when I did an intermediate half training plan last year I badly hurt my Achilles tendon because of the training load (and my weight probably) So back to about 6m 30s km pace and I’ll be happy to be around two hours for the LLHM in April. All I’m saying is fast times are great but unless you’re an athlete the key to running and these events is enjoy your running and enjoy the experience. I have three half’s this year so we’ll see how things go and maybe if I can shift some of this excess baggage I’ll get some of my form back. 😂

[@samirrerizani7918]

Running Cambridge half soon. Aiming to maintain current pb pace. (1hr 35) would love to run a sub 1 hr 30 someday but would need to dedicate a lot more time to running higher mileage weeks

[@matthiastr1423]

My next run will be the lisbon half, in 5 weeks. The bad thing is, that i'm sick since 2 weeks, but i hope i can get back in training next week.

[@annakasyna8576]

For me it's still long way to run at this sort of pace but will try to beat 2h at paddock wood on 3rd March. As always good tips.

[@jonathanbarnett1301]

Used your plan to target sub 90 last summer, all on track until 14k, and then hell till the finish 90:54 in the end. Moved to marathon training and took a week of the plan to run Newark half last August, and did 87:15. Where did that come from !! Hoping for sub 90 at Prestwold Hall half on 25th Feb. For info V60 and only running seriously for less than 2 years.

[@IainThacker]

Lisbon in a few weeks! Looking to improve on 1:51, aiming for 1:40 or under if it's a good day. Had 6 weeks out in October with PF but it all seems to be coming together.

[@AshenStride]

Huntly half and Waterfront half in New Zealand are the fast ones that I know of

[@theswerunner]

I got my PB last october 1:49:23 at Uppsala Half Sweden 🇸🇪 great ending of the season last year. Going for a marathon pb this first half of the year and maybe shaving some minutes from the halfmarathon pb aswell end of this year if the body feels good 🎉

[@nilsma1417]

I will run Prague in April, and am currently Training with your L3 Training Plan. A-Goal is Sub 1:30 B-Goal Sub 1:35

[@djbennoble]

Iam running the BTR liverpool half marathon on 17th March.

[@Catcrumbs]

I recommend using a run-walk strategy. One of the benefits is that you don't have to wolf down gels while you're flat out. Instead, you can enjoy them in a civilised fashion during one of your walk intervals 😌

[@JamesBrown-hh4ek]

Paddock wood HM in a few weeks. Hoping for around 1:20.

[@visualpixelpeace]

Greate tips!

[@Jamieaverageaussierunner]

Australia’s Gold Coast half would surely be the quickest course. Everyone goes there for a PB me included! And Melbourne half was fun, you finish in one of our well known sport stadiums and pretty flat!

[@Bwebber99]

I am running Gold Coast Australia half marathon first weekend in July hoping for 1:50;

[@mendellang8379]

ran my first half a few weeks ago and ran a 1:46 with plenty of energy to spar. hoping for a 1:30 half some day soon

[@mvzinn111]

Brilliant!

[@The_Funky_Horn]

My PB is 1:34 so I am on your advanced plan now (week5) for Fleet Half on 24th March, but finding it tough going. Just feel tired and exhausted all the time. I’m 41. Running feels like a young person’s game.

[@jababijamovi5088]

Perfect timing! Running HM in few weeks trying to break 90minutes (but i wanna run around 1:25). My marathon split was 1:33 so i think i can get close to 1:25. Keep up the nice content!

[@JHind14]

Download Bens level 4 half marathon plan! I used it for the big half and ran 1:24 some great variety and will have you feeling really fit. Good luck 💪🏼

[@jababijamovi5088]

@@JHind14 thanks for sharing!

[@jackbarton4938]

Hi Ben. It would be really cool if you could do a sub-1:15 training tips video. I've run a couple of 1:19s but I feel the step up from sub-1:20 to sub-1:15 is enormous and I'm quite daunted by it.

[@jababijamovi5088]

As a 1:19 half marathoner i think you should already know how to hit sub-1:15. I think you should just mentally challenge yourself into harder and longer workouts and believe its not too far from your current shape! best of luck man

[@jasonhutchinson3653]

Sights set on an Oct Half sub 1:30. Great training plans!!

[@thejeffinvade]

My half marathon PB is 1:34 last summer. But I keep getting injured chasing faster finishing times. If I run over 50 miles per week, I will get injured within couple of month for sure. But If I don't run that much, I am not getting faster. That is the problem.

[@Ninja-Cake]

I’m doing my comrades marathon qualifier this Sunday at the Hillcrest marathon , going for a sub 4 hour to get a D batch for comrades 🎉

[@thabaninjokwe3439]

Good luck, and that's my favorite marathon

[@gwilymeades]

that would be cool to do a sub 4 hour comrades just saying

[@Ninja-Cake]

@@gwilymeades not possible to run 89km in sub 4 hours. I’m saying I want to run sub 4 to qualify to get d batch

[@Feanaro5503]

I ran a 1:57 in 2018 and a 1:58 in 2019 on the same, fairly hilly course. This April I'm doing a flat half, and hope to get down to 1:52.

[@sebastianvggemose2238]

Hi Ben I'm running a half marathon in June. I just bought the Invincible 3 and a have a pair of Streakflys as well (I've run 250-300 km in the Streakfly). Which shoe would you recommend that I wear for the half marathon?

[@terrykobus8607]

Doing Two Oceans 1/2 Marathon in Cape Town 8weeks time!

[@1-Fitgirl]

Publix Atlanta Half is February 25th. This is my 2nd half for 2024. Non-stop hills. 😅😢😂

[@Roy-qn2ie]

Ben i have a question. Im living in Norway and will be starting running with your plan which is great, we however have a lot of hills and little flat terrain which just destroys me, how would i deal with that when starting out? It feels like a momentous task atm.

[@patrickclarke1462]

What kinda times should you be at before starting a 1hr 30 training block

[@jakoblanger2792]

Zürich half marathon Apr 21st! Registration is still open :)

[@tommyp1687]

is there a pre-requisite for a 90min attempt? I'm currently at 1hr 45mins (and that's on a good day). Should I make the training plan longer or aim for 1.40 instead? Cheers!!!

[@TheRealKyle]

always great videos but im totally dont follow much of this.. i only eat once a day at 5pm then 23 hours fasting, and I run for my mental health (like many others and other reasons) but I dont even have a watch to keep track I just go by feel, no drink (unless hot day) and no gels. My fastest half marathon has been 1 hour 27 mins. but your training plan sounds like a great piece to try out :)

[@FUNSPONGERUNS]

Providence half marathon may 5! Goal is 1:44 let’s goooo

[@Len_Dog17]

Worthing half in April. Unlikely I'll get sub 130 but good to know all the same

[@kevinknutsen7054]

Oslo half marathon coming up

[@stumpieyxs]

Wokingham half is a good one

[@thejeffinvade]

My half marathon PB is 1:34 last summer. But I keep getting injured chasing faster finishing times. If I run over 50 miles per week, I will get injured within couple of month for sure. But If I don't run that much, I am not getting faster. That is the problem.

[@kaprikornian1]

just did my first ever HM last sunday, took me 1.51h to finish it...I was really happy as my goal was 2h. Next one will be to get to 1.45h......who knows one day I'll get to 90m :D

[@OagengKhuduge]

I'm watching this, having never run a single race in my life.👍

[@caslone88]

I’ve only ran 1 half. 5200’ 1:29.45. I honestly just went out and ran. Never did and speed work leading up to it.

[@EmileKleinhans]

Running my first 21k tomorrow morning before work.

[@afewmominutes]

I hit 1:33 at the halfway point of a marathon, but never ran a half to see what it would be. Since then, I found trail running and slowed down. And got older.

[@JohnPryor100]

Malaga!!!!

[@gwilymeades]

I did 1:31 at the age of 50. I'm done. Close enough! (I also got 20:04 5k....done!).

[@footballisunited9642]

Newry Half is known for its PB’s

[@stevenpaine3113]

My next half marathon is Anglesey 🏃‍♂️🏃‍♂️

[@michaelhatch1994]

Toronto Waterfront Marathon (Oct) Net downhill .......so I'm really much faster with the roller skates on.

[@Juliussen2670]

My best is 1:45 but actually aiming for 1:30 this year 🙏

[@Concussionx]

Me watching this wile the night before my half 😮

[@lassekarsholt6115]

The km/per week is wildly overblown! That what i would expect for a sub 3h marathon more like it! I did 22, 46,32,32,26,51KM in the 6 weeks before race week and did 1:29.52 is a complete average male. Yes mine are maybe a bit on the lower side but had i just don 50 avg that is plenty!

[@welcometomathy6944]

Like a pigeon on a chip 👍👍

[@mikew6840]

Also…as Bruce Fordyce says - choose your parents carefully…☺️

[@ashleyspencer3664]

Derby half, hoping for a sub 1:25.

[@motivationthreshold]

Would you ever do a sub 1:15 half marathon video? 😅

[@lolykebrtwv]

I have a time of 1:30:19. Sooo close.

[@benimpson14]

& there’s my trying for under 2hrs 😂😂😂

[@bennyfriis601]

I stopped watching the video at "around about 80% of your week will be nice and relaxed zone 2 running". 80/20 running is just BS for me. The worst thing I've ever tried, when it comes to running... No more - no less. And yes, I have the experience to back it up.