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.
Use these cumulative checkpoints to settle into an even race rhythm.
Follow the weekly structure carefully: easy days, rest days and recovery phases are part of the plan.
Open a week to see the daily sessions.
Open with tempo strength, race-pace 2km reps and a controlled long run.
Run slightly quicker than race pace with a relaxed warm-up and cool-down if time allows.
Run 4 x 2km at 8:00/mile (4:58/km). Keep the recoveries controlled and the rhythm smooth.
Use easy volume, a 10k paced effort and faster 1km reps to support the half-marathon target.
A strong controlled 10k effort to check fitness and practise holding rhythm under pressure.
Run quicker than target half-marathon pace while keeping form tidy and recoveries honest.
Reach the longest aerobic support run and practise controlled faster running without forcing fatigue.
Run these quicker than race pace, but keep them repeatable. This is not a secret race.
Reduce load, keep one tempo touchpoint, and let the previous three weeks settle before repeating or sharpening.
A controlled tempo effort to maintain rhythm without turning recovery week into a heroic ambush.
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The long easy work supports the sharper work, and the sharper work stays controlled enough to repeat.
That is the rhythm needed for 1:45. Use the checkpoints as guidance, not panic numbers.
These sessions maintain aerobic fitness, build durability and help you recover for the harder work.
These are the harder touchpoints that move the target from dream pace to controlled rhythm.
Clear answers on pace, readiness and how to adapt the plan without mangling its purpose.
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.
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.
Allow eight to twelve weeks, using the three build weeks and recovery phase as a repeatable block before race day.
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.
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.
Use the easier step if this target feels too large. Once this pace is repeatable, the faster plan becomes the next sensible PB target.
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