Sub 1:45 Half Marathon Training Plan

Target Race Pace 08:00 per mile / 4:58 per km for a 1:45 Half Marathon

This 1:45 half marathon training plan is targeted around a race pace of 08:00 per mile which is 4:58.6 minutes per km.


Like all the training plans on our site, the 1:45 half marathon training plan will ask you to train at, or sometime faster than, your target race pace for some sessions so before starting please ensure that you are able to run at your target race pace for at least a couple of miles.

Your Speed/Distance Training Zones: 1:45 half marathon training plan

Race Pace per Mile / Km800m Intervals1km Intervals2km Intervals10km Race Pace
08:00/ 04:583min 44s
(Speed: 12:8 kmph / 8 mph)
4min 40s
(Speed: 12:8 kmph / 8 mph)
08:00 p/m / 04:58 pace
9:57 p/2km
49min 46s
*for speed/distance conversation allow for a small amount of rounding up/ down.

If you haven’t ran a half marathon before, you might want to take a look at of our other half marathon training plans before talking this one. Ideally, you should already of completed a half marathon in or around the 2 hour mark before starting this plan.

1:45 half marathon training plan

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
15 mile tempo
30mins easyRest/ cross-train4 x 2km
@08:00 p/m (9:57 min p/2km) 2 min Rec
Rest/ cross-train45mins easyLong run, gentle pace: 60-75 mins
2Rest/ cross-train45mins easy30mins easy10k Paced Run
Aim for 49:46
Rest/ cross-train10 x 1km intervals
@7:30p/mile (4:40p/km) 90s Rec
Long run, gentle pace: 75-90 mins
345 mins easyRest/ cross-trainRest/ cross-train10 x 1km intervals
@7:30p/mile (4:40p/km) 90s Rec
Rest/ cross-train45mins easyLong run, gentle pace: 90-120 mins
4 (recovery)Rest/ cross-train5 mile tempoRest/ cross-trainRest/ cross-train45mins easyRest/ cross-trainRest/ cross-train

Time commitment: The 1:45 half marathon training plan requires roughly 4-5 hours of training per week over the course of each training cycle, in addition to any time spent cross training.

Breakeven Sessions – 1:45 half marathon training plan

These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:

  • Easy/ recovery run – this should be no quicker than 09:00 p/m pace, ideally aim for somewhere in the region of 10:00 minutes per mile.
  • Long Run – 1-2 hours. Don’t worry about pace, all your miles somewhere in the region of 10-11:00 minutes per mile, just enjoy the ride.

Breakthrough Sessions – 1:45 half marathon training plan

These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:

  • 800m Reps – these will be faster that your target race pace and should be at 7:30 p/m pace (3:44 per 800m) with a 90 sec jogged recovery. 12:8 km/per hour / 8 mph for treadmill sessions.
  • 1km Intervals – same as above, faster than race pace, try to hit 7:30 p/m pace again (4:40 per km) with a 90 sec jogged recovery. 12.8 km/per hour / 8 mph for treadmill sessions.
  • 2km Intervals – at race pace, so do 08:00 p/m pace, 04:58 per km (9:57 per 2 km) with a 2 minute jogged recovery.
  • 10km Timed Effort – run a 10k race/training run at your maximum, try and aim for a sub 49min 46s.

The 1:45 half marathon training plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc.

It is recommended that after three months of using the 1:45 half marathon training plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.

To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.

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