How do break 1:30 in half

Get your mileage up to 60 mpw.

Volume; with some uptempo occasionally thrown in, as well some bicycle commuting.

Certainly do not run 60 mpw as the other poster said.

Aim for 30 to 40 miles of consistent jogging and a 10k around 40 minutes.

I ran hs cross country. Decided to run a half during the summer. Even with hot, humid, bad conditions, 130 was an easy time for a average cross country runner like myself to hit.

You could just run 40 mpw for a year with some occasional running sub 7 pace and you'll probably get there.

Forgot to add the additional pool work.

And that’s just one example of what I (a non-elite male) was doing, in answer to the question. It doesn’t mean that is the one and only way to do it; for example, maybe more aerobic machine work, in lieu of some of the running volume, would have worked.

Run **MORE**

Whether that's 20, 30, 60 or 80 - just run more. And probably run slower for most of those miles.

Certainly don’t listen to the guy who is certain that you shouldn’t run 60 mpw. It would be a stretch to be certain that the recommendation was horrible. Anyway:

1) Get your body composition dialed in. 10 extra pounds of fat for 21K is not going to help you… and the same for unnecessary muscle.

2) Your mile should be around 5:30 and your 800 around 2:30. Those may be good initial goals that you can work toward.

3)Consistent mileage and quality workouts. Averaging 35 mpw, with a few weeks approaching 60-65 would not hurt, I’m certain of that.

This was my plan, to break 40'10k and 90' half.

Mo 9 miles easy pace flat course

Tu Intervalls with short rests, 6x800m 200m jog was a favorite, they where never all out, always in controll

Th 8 miles hilly course at steady pace

Sa 12 miles, sometimes last 3 fast

Took 4 months

Why is this forum obsessed with mileage?

If someone is struggling to run a 1:30 half, then 80 miles will be almost impossible and will do more harm than good.

LMAO

Someone has to run a 5:30 mile to run a 1:30 half?

60-65 miles a week?

This is a clown show of a forum.

Long Run

People ask these questions with no background.

What is you current training? Age? If you are running 30 a week 40 miles may be a good start, and 80 would not be wise. When is this race? This matters.

If you are running a 100 miles a week 90 minutes would be an easy recovery day and you would not be asking the question.

Increasing miles for a half is a great strategy.

The primary reason most people are slower than they want to be is they don't run enough. Increasing easy mileage is the easiest step to take. Most people won't get close to their potential until they're in the neighborhood of 45-50 mpw. The HM is a long race, so 60 is a good target without any other information. It's what I did for 4-5 weeks before my first HM, which was faster than 1:30, which was OP's question. The End.

Sort of a weird question, if asked like this with zero context.

In general, you have to be able to run slightly faster than 7-min mile pace, for 90 minutes without stopping.

So get in shape to do that.

I ran cross country and then took two weeks off and then ran a half never broke 19 for the 5K during cross country season though

I THINK I said 35 mpw, nope - that is exactly what I said. What you implied, vs what I said in your copied post is a difference of about 1300+ miles per year. Are you f’en Biden or Trump in a debate about the economy? Sheeesh.

My numbers were an estimated average. Could someone do sub 90 on less than 35 mpw- sure, especially if gifted. Not me without serious cross training. Not most middle-aged people. Not many people at all.

I said with a few weeks approaching 60-65 mpw - I meant maybe 2-6 weeks per year. Just a recommendation from a 50 year old able to run faster than that time. I should have wrote a 20,000 word argument, but my double deuce break at work was limited - apologies.

5:30 / 2:30 recommended - Yes. Could one run sub 90 with a 5:45 mile - possibly. Not me. I think the charts say you need about 5:37 ability. Either you have to have a massive engine and 6:00 ability, or a decent engine and closer to 5:30 ability, IMO.

I suspect the original OP is not an elite athlete or she / he would not have started this thread.

This forum is craaaazy. Off the chain, bro. Thanks for your insight and blessing us.

We need to know what kind of shape you are in and how old you are. What is your normal "easy day" pace?

If you are a 20 year old who jogs around the neighborhood at 6:30 pace but only does 14 miles a week with one 5 mile "long run" then you need to do more mileage. Your speed is fine.

If you are 47 year old who runs 50 miles a week at 8 minute pace, then you need to start doing tempo runs at 6:50 pace. Start with 5M and work up. If you can't do that, you can't run 1:29 in the half.

It depends who you are.

Volume.

It doesn't have to be just running volume either.

If you're fairly untrained, you'll likely benefit from any kind of aerobic exercise.

If you can get yourself up to 10-12 hours of aerobic activity for the week, and then gradually increase the ratio of running in that overall volume, you'll give yourself a pretty good shot.