How To Run A Sub

If you’re looking for a half marathon PB, new to running or want some idea of how to structure your training for a half marathon, then look no further! James and Mark are here to present a 12-week half-marathon program targeting a sub 1:45 half marathon!
Check out the full plan here 👉 gtn.io/HalfMarathonPlan
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[@gtn]

Apologies to anyone who watched this video before the PDF was attached, you should now be able to find the full plan in the description, and also here 👉 gtn.io/HalfMarathonPlan

[@tomh9064]

Thanks! Going to deploy this for Great North Run. It’s like you read my mind.

[@gtn]

Good luck!

[@seanmahoney1158]

this link isnt working im afraid

[@eliparker8472]

thanks

[@MegaDeluxe777]

I followed this plan to a tee. I just ran my first ever half! Finished 1:34:49. Thank you so much guys

[@leozsoli]

Thank you very much for the training plan. Skipped the first two weeks, being short on time, but training with a decent consistency, I managed a 1:47:27 on my first half marathon with 160m altitude gain. Really happy with the result, it was worth it! Thank you again, will definitely come back for more!

[@aleksandarmartinov1125]

I did a similar result following this program with an elevation gain of 55m. Not gonna lie the last 5km were me running on fumes. But it was great fun.

[@dattmougherty_5392]

how fast should the 6km/5km runs on tuesday be run? Same as long run pace? or in between long run and race pace? Thanks!

[@santiagoaponte2648]

Awesome content as always , cheers guys!

[@user-rm9qs4hz1p]

Great video, attended my first half (the Cardiff half) last year and was happy with my time. 1.52 so not too far away. Will be looking to get sub 1.45 this year!

[@kyraswift3056]

Just ran a PB with this plan 1:38:01!! I used the program and just increased the speeds to target a 1:40! Thanks GTN!!

[@thementalmusician2756]

I just started running a year ago after years of being over 100 pounds overweight. My first run I could barely get through 3 miles. Now I'm running 5x/week with a 10+ long run on Sundays. Just signed up for my first half-marathon in September. If I can do it anyone can!

[@iSven]

How did your marathon go?

[@vikroy3777]

How's your running going?

[@mariadorta]

Loving your training plans! Just ran my first 5k last sunday and managed to do it in 25'59'' after following your under 30' 5k program. I am now training for a half marathon in November, following your 5 to 10k program and then your 10 to 21k program. My ultimate goal is to end up running a full marathon, but I have been looking for a training plan similar to those I mentioned before but can't seem to find any :(

[@carlosmeireles9881]

Lets go! Gonna follow this for my 1st half marathon. 15th September !👊🏼

[@vikdani]

Great video and great program. I started running 5 months ago, and ran my first half (actually a first race ever) in 1:53, and have another two halfs coming up in October and November, really looking to get it done in 1:45. Following this program, week 4 currently - feeling great. Will get back and update with the results after the race. Do you guys have a similar program for full marathon? I will be running Tokyo 2023 in March to celebrate my running anniversary, and sure will need a training plan. Cheers!

[@MargarRuns]

Thank you for this!

[@lucasputerman5283]

I followed this plan and halfway through I decided to go further in kms and intensity. I complemented it with trainings from the Running Formula half marathon plan. Ended running a 1:37 half :) Thanks!

[@marcoco4979]

I followed this plan and ran a 1:42:45 yesterday, even with a break at week 10 because of a cold (guess open window effect)! Thank you so much GTN!!!

[@jswplant9086]

a good bit of training and anybody can do it, im 52yrs old, 30lbs overweight and managed 1:38:56 this spring :D

[@jackmccann2719]

👍🇮🇪

[@pnadim]

I ran 1:40:14 in a hilly half marathon after following this training plan from beginning to end. I ran the suggested paces a bit faster, adjusted my race pace by plotting my latest 5k result in a running calculator.

[@weijieteo6677]

Though I have been consistent in my running routine, I managed to do the half marathon in my first try in 1h 44mins plus!

[@seascape]

Hi, I’m looking to start your plan next week, but I was wondering how you would include a couple of bike rides each week, and is it ok to work your upper body on two of the rest days?

[@shalomjoshuamatic1585]

Followed your training plan as I'm planning to participate my 1st half this coming May 2023. During my 5th week of training I registered for a 10km race and made PB 47mins from 53:30(6mins faster than my previous race 3 months ago). This plan also made me faster. Hopefully I can reach my goal of 1:45 half. Thanks for your video and downloadable training plan GTN 👊🏻

[@zimorr]

How did your half go?

[@2carolinablue]

Thanks for the great video! When it says simply 6km on the schedule, is there a particular pace we should be running/aiming for?

[@greenstuffs1]

No PDF attached! Love the channel, your tips and advice are true to their purpose.

[@gtn]

Sorry about that, here it is gtn.io/HalfMarathonPlan

[@eldante4139]

Done this once before. Going to train to do it again this year. Ran it in 1hr 41 minutes in my first, and only, official half marathon in 2015. I haven’t trained for the vast majority of the last few years. Now only able to run a 5k in 30 minutes. So long way to go to get back there.

[@oliverunwin]

Followed this 12 week program to the tee with 1.45 as the aim. Just ran my first half in Brighton with a time of 1.39.56! Thanks so much for this video - was super helpful

[@gtn]

So glad that it helped you! What would you like to see from us next? 👀

[@whoknocks1631]

What was your previous pb ?

[@fsdsdfsdfsdfsd1212]

Great video! thanks a lot. what is "build pace to near..."? does it mean not running the same pace the entire time?

[@jacobneckelmann9459]

what is the pace on the tuesday 6 k run? great video and program btw

[@HH-fl1dc]

Question, do the distance for workouts mid week (build to pace and hill sessions) include warm up and cool down? Thank you and great content!

[@BeerMatt96]

I can't see the link to the PDF - was it missed from the show notes?

[@abusement_park]

I cant find it either

[@benoitchiasson2603]

Same here

[@Nikolaj2702]

Same

[@dazamad]

Same

[@gtn]

Sorry everyone, it should be available here gtn.io/HalfMarathonPlan

[@geraldbailey7952]

Hi everyone, following this plan so far (week 6) and it is going great! I have a question though, in the plan it mentions "fast" and "faster" - what paces roughly are these in the context of a race pace of 4:55/km? Thanks in advance😊

[@shipper611]

Loved this plan for my HM - now switching to a longer run - do you have full Marathon plans somewhere?

[@guillef5093]

Hello!! When (if any) do you recommend hitting the gym? rest days? whenever I feel ok? Thank you!! 👍

[@comporellon]

if I want to add 2 days for strength training at the gym (like an upper body and a legs session), where should those be place? any suggestions?

[@BobBob-uv9fq]

I’m on a 60 month program to hit under 4 hr marathon when 60 yrs ,,,,,7 yrs in ,started at age 48 (12 yr program) but at the very least mental fit when I start looking at later life ,,,lol like quite a few people thought I was under 30 , Mmaybe not ,but I can see and feel massive benefits

[@JaySubi53]

When it says 8k hill reps does it mean run 8km then do hilll reps or 8km including the hill reps?

[@carlosvaldivia2661]

I don’t know if I missed it, but what pace should we running on the 6km days ?

[@alvinbernales5057]

Sir may i know what the best plan for 68km Run and how many weeks i spend for training thanks.

[@MamunRazzak]

Great 👍

[@robp8856]

Thanks boet!

[@pandaklebar6561]

This is so useful & thanks for sharing.. It's not easy to find free & trusted training plan on net.

[@gtn]

Our pleasure - you can also access the full plan here 👉 gtn.io/HalfMarathonPlan

[@olahaugobryn1107]

At friday in week two, when you write: 6km 8 x 30sec hill hard (jog down rec), do you mean 6km regular jog, and then 8x30 sec intervalls? Or do you mean that the whole session is meant to be 6 km?

[@VanillaSlice91]

0:59 I don't think walking through the program will be fast enough James! 😉

[@gtn]

You may have to run for some of it

[@virgilashruf718]

0:54 I'm missing the PDF 😢

[@gtn]

Here it is! gtn.io/HalfMarathonPlan

[@ScrappyCoCo0]

I am missing any sort of strength / workouts in this plan and too little focus on warmup / cooldown. And since I live in the Netherlands, hill reps are pretty hard do to since there aren't any hills in my area.

[@ScrappyCoCo0]

Finished my first half marathon in 1:46:48. I strictly followed the first 8 weeks of this plan. Then I got both too tired and close to injury. Last few weeks I focused on daily walks and rowing. Next time for the sub 1:40!

[@RUSH240]

Dam your first was 1:46!! That’s really good. My PB is 1:47:37 and I’m trying to get 1:45:00. Mind you I’m 14 and it’s hard to get as much running as I like because of highschool.

[@theresnolimit8260]

Me gets ready for this.... Monsoon starts

[@michaelbakay7467]

can anyone clarify what the run on week 2, friday is ?

[@jonabananaaa]

helppp! for week 8 (wednesday) what does this mean? --- 10km 5 x 1km at 4:45/km

[@61651092]

I don't quite get the description of the tempo run. "Not race pace, but just 85-90 pct of max heart rate." I don't think/hope that people run with a heart rate above 90 pct. of max for 2 hours, so from this description it sounds like it's faster than your race pace - more like a 3k or 5k pace. 🤔

[@user-eu5sj5sd1k]

Hei, thanks for the program. How to execute the tuesday workouts of 6km? Same as sunday workouts or faster? Thanks

[@user-eu5sj5sd1k]

@gtn

[@glenhewkins8708]

Hey Guys, Can you post the link for the Sub 2hr half marathon.

[@emmag00]

Recently ran a half marathon in 1:28. My next goal is to break the 40 minute mark for a 10k.

[@jamiefuhrman403]

You'll have that in the bag with that half time!

[@readbooks1800]

Hi Guys , thanks for the free plan, so far im on week 6 ( excuse my ignorance) and im just trying to figure out ( for week 7) what the build pace to 4.45 per k means? Do i build up to the last k being 4.45? Thankyou

[@gtn]

Yes exactly!

[@JeffreyKleppinJr]

I live in an urban area and don’t have too many hills by me, would going on the stairmaster at the gym for about an hour work?

[@pjbaker6720]

Hello, hopefully someone can answer my question. On the days where it says 10km 5 x 1km at 4:50min/km (90sec) I understand my total run should be 10km however the intervals only add up to 5 km. + rest . What should I do for the remaining 5 km? Are those considered warmup and cool down km? I just finished my first half marathon today in 1:52 and would like to improve on that time. Hoping to start this program in about a week. Thanks for the help!

[@shoumikpennathur1790]

yup as I understand it, warm up and cool down before and after the sprints. Although that's a pretty long warm up and cool down I think the point is to get you used to the mileage.

[@burgholdsserve8725]

I love this program, I ran my first half in 1:53 so I’m looking to go sub 1:45. Anyway you guys can put this program into miles for us US folks???

[@gtn]

If you multiply each distance by 0.62, you'll have the distance in miles

[@Eric-bh7jy]

do you basically just ignore your heart rate in this program?

[@gabik5333]

When in the program is written 90 sec rec what does that mean ?

[@andresmijares2320]

Apologies for my ignorance, I'm trying to follow this plan but there's some part that I dont know how to read.. ex: week-2-friday: 6km, 8x30s hill hard... what does it mean? like 6km easy plus 8 times 30 hill up?... also week3-wed 8k (2x10min at 5m/k 5 min)... does it mean total 8km where 4 of those are at 5m/k??? thank u in advanced!!

[@gtn]

Hi. 6km with 8x30secs hill hard within the run. We would suggest doing 2-3km easy to warm-up

[@andresmijares2320]

@@gtn thank u so much

[@kylemoros9365]

I really wish USA would adopt the metric system, would make these videos so much easier

[@alecjones7299]

I do an average of 5 miles 5 times a week holding about a 9:45 minute. So now I’m going to try your program thank you. Have any extra tips?

[@ScrappyCoCo0]

Change one of the 5 mile runs to like a 10 mile run. Maybe even drop to 3x 5 with 1x 10. Gotta get used to the long easy runs

[@parmaman8551]

Is there any way of achieving this without running 4 times a week - I simply don't have the time to do 4 times a week? I can do a sub-50 10k so have some running experience.

[@The1andonlyRed]

Is there one with miles?

[@guneetsinghkhalsa3621]

what does 8km 5 x 3min at 4m40/km (90sec) mean?? I am a little confused it would be great if you could clarify it

[@jaanusr2545]

Overall, it seems to describe a running workout where you run 8 kilometers in total, broken down into 5 repetitions of 3 minutes each. The pace during the running intervals is 4 minutes and 40 seconds per kilometer, and there is a 90-second recovery period between each repetition

[@usingthatlogic]

Where is the link for the PDF? thx

[@gtn]

Here it is! gtn.io/HalfMarathonPlan

[@ericb7937]

You didn't mention if I should bring food on the long runs and or water

[@CurruptdYT]

Last weekend I did my first half marathon and got 1:42:19

[@david_cabiong]

I managed to run a sub 1:45 for my first half marathon last year before my injury. I'm hoping to do it again soon!🤕😁 Great video guys, thanks!

[@ninjashoyo9086]

I expect to finish my first half marathon training on June 30… I do 3 runs per week (4 if I have interval sessions), mostly easy runs of building up to that distance. However, my first half marathon race is still in November. What can / should I do in the remaining 4 months?

[@gtn]

This sounds like a good question for #gtncoachescorner ! 🙌

[@ninjashoyo9086]

@@gtn thank you! Looking forward to seeing it answered on your channel!

[@brianhangfaing4946]

hihi can u pls explain meaning of 12 x 30 sec hard mean?

[@klasse3406]

What does hill hard mean?

[@jackmccann2719]

Hi folks,just wondering how to download a copy of this training plan,the pdf ,thanks in advance 👍

[@gtn]

Here it is! gtn.io/HalfMarathonPlan

[@jackmccann2719]

Great stuff,thanks very much and great content as usual 👏

[@gtn]

Thanks for watching

[@kellydoug8817]

5 minutes per k is too slow to break 1.45 as a half marathon is over 21 km. Or am I wrong I don't work in ks

[@shashi2749]

How to run 5min per km second day?

[@alexbanner6599]

Are you able to add a link to the program pdf please?

[@gtn]

Right here, sorry about that gtn.io/HalfMarathonPlan

[@maxstrong5362]

How fast should those Tuesday 6km runs be??

[@joshdunn4095]

I think this is where I'm going wrong with pace. Going too quick on these.

[@kedricgreen9941]

Can you explain week 3. It shows 8km 2x10min at 5min km (5min). I'm running 8km twice?

[@torkilvold3855]

I think it means you should run 8 km. Start at a comfortable pace for 5 minutes, and then run for 10 minutes at 5 minutes pr km pace. Meaning you should complete 2 km in 10 minutes. Then take 5 minutes at a slower pace again. And then another 10 minutes at 5 min pr km pace. So a total of 4 km at that pace. And then the rest of the run at a slower pace again. This program is obviously meant for people who have a garmin watch or something similar, so they know their pace all the time.

[@Crymerge]

Where is the pdf for the plan?

[@gtn]

Here it is gtn.io/HalfMarathonPlan

[@AkshayRaju75]

link to PDF version please

[@gtn]

Try this! gtn.io/HalfMarathonPlan

[@ThePoignantPoet]

Is it 6km run plus 8x30sec hills on Fri of week week 2?

[@joshdunn4095]

This is what I'm confused by

[@Aeronwor]

Thanks for the pdf upload! After the gtn training plans for 10k, then half marathon helped me get through my first half marathon (2:00:24), I would like to improve my time, however I am quite pressed for time, as we all are. How much would it disturb the program, if I dropped the 6k easy runs, an replace it with bike ride(s) (2 x 17km), also my long runs are a fixed length of 17km, would that have a negative impact ? Most of my training is fitted into my commute (17k each way), I ride 4 days a week and run once with a lift home. I also have a temo/interval run, a few days befor/after the long run,. Would it be possible to train for a half iron man with this structure, or what would I need to add to my training? #coachescorner

[@JorgeGuerrero-rl2zd]

No pdf file link

[@gtn]

Here it is gtn.io/HalfMarathonPlan

[@bigaignon]

Where is the PDF ??

[@gtn]

Here 👉 gtn.io/HalfMarathonPlan

[@camilorios7821]

Wouldn't I start losing crazy amounts of muscles running 4-5 times a week?

[@jamiefuhrman403]

depends what your goal is - you can certainly complement with strength training

[@zzz181085]

No PDF in the subscription.

[@gtn]

Here it is gtn.io/HalfMarathonPlan

[@WW-px1mw]

Hi everyone, I am trying to follow the training plan but a little bit confused with some of the description. for example Week 9 - Wed - 10km 3km 5:20/km 3km 5:00/km 3km 4:50/km Do I need to run 10km plus 3km interval after that ? can some one clarify how to execute the training plan ? appreciate it a lot.

[@ScrappyCoCo0]

Each session has the total distance listed on top. Below is how that distance should be filled in. So in Week 9 - Wed, 10km is the total distance you should aim for in that session. That 10km should be split up into 3x 3km at respectively 5:20, 5:00 and 4:50 pace. This adds up to 9km since the recovery between each 3km run is around 300 meters.

[@brianviscara9018]

No link

[@gtn]

try this gtn.io/HalfMarathonPlan

[@rickjack2456]

Pdf file ?

[@gtn]

Here 👉 gtn.io/HalfMarathonPlan

[@krishnachaitanya1220]

Give us some time for screen shots 🙏🏻

[@Paul-xk5os]

Pause it

[@gtn]

There's a full pdf here gtn.io/HalfMarathonPlan

[@klipk7296]

lol I swear all these training plans that I find online assume all the readers/viewers are top 1% genetically gifted, no chance most of us are actually achieving this kind of fitness in 12 weeks

[@robert_mn]

Sub 1:45?! I'm just hoping my fat @$$ completes it in under 3 hours 🤣🤣

[@AdityaPillai009]

same 🤣

[@BethanyBlount]

Not a single mention of strength training to complement the run workouts :( Very disappointing!

[@gtn]

No one size fits all approach, if it works for you then absolutely add to your plan 🙂

[@holdingnamerequired4703]

Cool video, it was a really good watch and amazing motivation for the types of videos I want to upload to my channel. I have just uploaded a video to my channel announcing a running challenge I think you will be interested in. Let me know if you are interested. Keep up the great work, and I'm looking forward to your next video!!!

[@votevercrypto3668]

I haven’t trained a single day for this half marathon I’m doing on Sunday(2 days from now). Im only doing this because my girlfriend signed up and I’m interested in the goodies at the end. I will post how this went if anyone is interested in hearing about the half marathon with NO TRAINING. Also the girlfriend trained religiously for this.👀

[@BeMadTelevision]

How'd you both do

[@posthrdcore]

Lets be real. Training alone is not enough. Tell us about those supplements, boosters, legal drugs etc..