Plans, paces & PBs Set race-pace rhythm
Open with tempo strength, race-pace 2km reps and a controlled long run.
Half Marathon Training Plan
1:45 Half Marathon Training Plan
1:45 half marathon essentials
What pace do you need to run a 1:45 half marathon?
The race threshold is 4:59/km or about 8:01/mile. This plan targets 4:58/km (8:00/mile) and combines tempo strength, controlled repetitions, easy running and progressive long runs.
- Race Threshold
- 4:59/km · 8:01/mile
- The average pace for exactly 1:45.
- Plan Target
- 4:58/km · 8:00/mile
- The pace used to build durable race-day rhythm.
- Training Week
- 5 runs in build weeks
- The recovery phase cuts the load to 2 runs.
- Training Period
- 8–12 weeks
- Repeat the four-week block two or three times.
Suggested Race Splits
Use these cumulative checkpoints to settle into an even race rhythm.
5 km24:53
10 km49:46
15 km1:14:39
20 km1:39:32
Finish1:45:00
Add endurance strength
Use easy volume, a 10k paced effort and faster 1km reps to support the half-marathon target.
Peak the block carefully
Reach the longest aerobic support run and practise controlled faster running without forcing fatigue.
Recover and absorb
Reduce load, keep one tempo touchpoint, and let the previous three weeks settle before repeating or sharpening.
Week-by-Week
1:45 Half Marathon Training Plan
Follow the weekly structure carefully: easy days, rest days and recovery phases are part of the plan.
Week 1
Set race-pace rhythm
Open with tempo strength, race-pace 2km reps and a controlled long run.
Monday
Tempo run Breakthrough
5 mile tempo
Run slightly quicker than race pace with a relaxed warm-up and cool-down if time allows.
Slightly quicker than race pace + warm-up / cool-down
Tuesday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Intervals Breakthrough
4 x 2km at target half-marathon pace
Run 4 x 2km at 8:00/mile (4:58/km). Keep the recoveries controlled and the rhythm smooth.
9:56 per 2km 2 min jogged recovery
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Sunday
Long run Breakeven
Long run, gentle pace: 60-75 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Week 2
Add endurance strength
Use easy volume, a 10k paced effort and faster 1km reps to support the half-marathon target.
Monday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Tuesday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Wednesday
Easy run Breakeven
30mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Thursday
Paced run Breakthrough
10k paced run
A strong controlled 10k effort to check fitness and practise holding rhythm under pressure.
Aim for around 49:40
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Intervals Breakthrough
10 x 1km intervals
Run quicker than target half-marathon pace while keeping form tidy and recoveries honest.
Around 7:30/mile for 800m/1km work 90s jogged recovery
Sunday
Long run Breakeven
Long run, gentle pace: 75-90 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Week 3
Peak the block carefully
Reach the longest aerobic support run and practise controlled faster running without forcing fatigue.
Monday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Tuesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Intervals Breakthrough
10 x 1km intervals
Run these quicker than race pace, but keep them repeatable. This is not a secret race.
Around 7:30/mile for 800m/1km work 90s jogged recovery
Friday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Saturday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Sunday
Long run Breakeven
Long run, gentle pace: 90-120 mins
Build the endurance that lets half-marathon pace stay steady in the final miles.
Gentle, controlled effort
Week 4
Recover and absorb
Reduce load, keep one tempo touchpoint, and let the previous three weeks settle before repeating or sharpening.
Monday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Tuesday
Tempo run Breakthrough
5 mile tempo
A controlled tempo effort to maintain rhythm without turning recovery week into a heroic ambush.
Slightly quicker than race pace Do not force it
Wednesday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Thursday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Friday
Easy run Breakeven
45mins easy
Comfortable aerobic running. This is the glue of half-marathon training, not a hidden race.
9:00-10:00/mile or easier
Saturday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
Sunday
Rest / cross-train Recovery
Rest or cross-train
Keep this genuinely easy. Bike, swim, mobility or full rest all count if they leave you fresher.
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Session Guide
What each session is doing
The long easy work supports the sharper work, and the sharper work stays controlled enough to repeat.
Target Pace
8:00/mile
That is the rhythm needed for 1:45. Use the checkpoints as guidance, not panic numbers.
Per km4:58/km
800m / 2km3:58 / 9:56
10K check49:40
Breakeven sessions
These sessions maintain aerobic fitness, build durability and help you recover for the harder work.
Easy runsKeep these at 9:00-10:00/mile or easier. The point is to arrive fresher, not to collect medals on Strava.
Long runsBuild time on feet gradually. The long run supports the race target, but should not turn every Sunday into a war story.
Rest / cross-trainingUse easy cycling, swimming, mobility or full rest to absorb the impact of the running.
Breakthrough sessions
These are the harder touchpoints that move the target from dream pace to controlled rhythm.
Tempo runsRun these at Slightly quicker than race pace. Strong, controlled and sustainable.
2km repsUse 9:56 per 2km as a race-pace rhythm check with jogged recovery.
10k paced effortAim for around 49:40. This gives a useful readiness check before a half-marathon PB attempt.
1km / 800m repsUse Around 7:30/mile for 800m/1km work for faster work, but keep the final reps tidy rather than desperate.
Quick Answers
Half Marathon training plan questions
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
What pace do I need to run a 1:45 half marathon?
The race threshold is 4:59/km or about 8:01/mile. The plan uses 4:58/km or 8:00/mile for target-pace work.
How many days a week should I run?
The build phase contains 5 running days, with easy running supporting the key sessions and long run. Remove an easy run first if you need more recovery.
How long should I follow this plan?
Allow eight to twelve weeks, using the three build weeks and recovery phase as a repeatable block before race day.
What current fitness should I have before starting?
Best suited to runners with a half-marathon PB under around 2 hours who can run close to 8:00/mile for at least a mile.
Which sessions matter most?
The progressive long run builds durability, while tempo and target-pace sessions make race rhythm sustainable. Easy running and recovery allow those sessions to work.