Episode Details

A sub-90 half marathon isn't won on your hard days or your easy days — it's won in the middle, at threshold, the work most runners skip.
If you're running 1:32–1:50 for the half now and want to break 90 (and one day break 3 hours), you're probably training in two speeds.
Here are the two sessions that fix it, why sub-90 shows up as a byproduct of sub-3 marathon training, and the 5K Check that tells you where you stand today.

Most runners chasing a sub-90 half marathon train at two speeds: flat out on hard days, long and slow on easy days — and skip the threshold work in the middle that actually decides the race. That gap is exactly why they fade in the final 5K. Sub-90 (4:16/km · 6:52/mile) isn't a speed problem or an endurance problem. It's a threshold problem.

2:21 marathoner and UK 100km Champion Lee Grantham — the coach behind All In — breaks down the two sessions that build the middle (sub-threshold intervals and a progressive, race-specific long run), why the same engine that wins a sub-90 half is the one that carries you to a sub-3 marathon, and the 5K Check that tells you whether sub-90 is one block away or an engine away.

Stop training in two speeds. Build the middle.

📞 Ready for Sub-3, then book a coaching-match call to see if we're a fit: https://coaching.allin.run/sub90-accident

Chapters:
0:00  The sub-90 half marathon mistake
0:31  Where sub-90 (and sub-3) is really won
1:15  How sub-90 is a byproduct of marathon training
1:32  The two-speed trap: flat out or crawling
2:13  Sub-90 is a threshold problem
2:46  Session 1 — sub-threshold intervals
3:45  Session 2 — the progressive long run
4:35  Durability: holding form in the final 5K
5:35  The 5K Check — are you ready for sub-90?
6:26  Why your target should be "unreasonable"
7:26  The race card — how I pace your race

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👍 Like, comment and subscribe for more sub-3 and half-marathon training.
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📺 Watch next:
- Fastest Way to Train for a Sub-3 Hour Marathon: https://youtu.be/PUePgZBjRV4
- Sub-3 Marathon: The 2 Numbers That Prove You're Ready: https://youtu.be/kLKf2ZhuJWY
- Why 90% of Runners Get Sub-3 Marathon Training Wrong: https://www.youtube.com/watch?v=jNrXRE3upF0

#Sub90HalfMarathon #HalfMarathonTraining #ThresholdTraining #Sub3Marathon #RunningTips #MarathonTraining #HalfMarathonPacing #RunSmart

Music track: Back in Time by Aylex 
Source: https://freetouse.com/music 
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