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Sub-1:20 is the semi-elite half marathon line. 6:06 per mile for 13.1 miles. The step after sub-1:30 isn't a step — it's a jump. Sub-1:30 requires advanced amateur fitness. Sub-1:20 requires sustained near-elite training.

For the broader half marathon picture, see the half marathon training plan guide. For the step below, see the sub-1:30 half plan.

Prerequisites

  • 5K under 17:30. The VDOT math: 17:30 5K predicts ~1:19 half. Most sub-1:20 runners have 5K PRs of 16:30-17:30.
  • 10K under 36:30. The most predictive single race.
  • 2+ halves completed. Pacing discipline at 6:06 takes experience.
  • Weekly mileage history of 45+ miles.

Weekly Mileage

Most sub-1:20 half plans peak at 55-75 miles per week (88-120 km). Six days per week, sometimes with one double.

The Plan Structure

A typical sub-1:20 week in mid-build:

  • Monday: Easy 6-8 miles
  • Tuesday: VO2max session. 6×1 km at 5K pace, or 5×1 mile at 5K-10K pace. 10-12 miles total.
  • Wednesday: Easy 7-9 miles
  • Thursday: Threshold workout. 5×1 mile at half marathon pace, or 3×2 miles at half marathon pace. 11-13 miles.
  • Friday: Easy 5-7 miles or rest
  • Saturday: Easy 5 miles + 4×100m strides
  • Sunday: Long run 14-18 miles, with half-marathon pace miles in the back half

Total: 55-65 miles. Two hard quality days plus the long run with race-pace work.

Half-Marathon-Pace Workouts

  • Week 5: 13 miles with 6 at half marathon pace
  • Week 7: 14 miles with 8 at half marathon pace
  • Week 9: 2×5 miles at half marathon pace (key dress rehearsal)
  • Week 10: 3 × 4 km at half marathon pace
  • Week 11: 15 miles with 10 at half marathon pace

Pacing Sub-1:20

6:06 per mile pace has zero margin. First mile 6:10. Lock into 6:05-6:06 from mile 2 through mile 11. Final 2.1 miles, push if you can.

Common Mistakes

Too much volume, not enough threshold. Sub-1:20 is built on threshold, not on mileage alone. Two quality sessions per week is the minimum.

Going out at sub-1:15 pace. 5:45 for mile 1 destroys the second half.

Wrong course choice. Sub-1:20 needs a flat fast course. Pick wisely.

Build a sub-1:20 half plan

Pheidi creates a half marathon training plan calibrated to your exact goal time and current fitness. Free, adaptive.

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Key Takeaways

  • Sub-1:20 is 6:06 per mile for 13.1 miles. The semi-elite half marathon line.
  • Prerequisites: 17:30 5K, 36:30 10K, 2+ halves completed, 45+ mpw history.
  • Peak 55-75 mpw, two quality sessions, six days per week typical.
  • Key workout: 2×5 miles at half marathon pace, 3 weeks before race day.
  • Flat fast course required. Pacing discipline is non-negotiable.