Your Speed/Distance Training Zones: 1:45 Half Marathon Training Plan
| Race Pace per Mile / Km | 800m Intervals | 1km Intervals | 2km Intervals | 10km Race Pace |
|---|---|---|---|---|
| 08:00/ 04:58 | 3min 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 |
1:45 Half Marathon Training Plan
| Day | Week 1 | Week 2 | Week 3 | 4 (rec week) |
|---|---|---|---|---|
| Monday | Rest/ cross-train | 45 mins easy | Rest/ cross-train | |
| Tuesday | 30mins easy | 45mins easy | Rest/ cross-train | |
| Wednesday | Rest/ cross-train | 30mins easy | Rest/ cross-train | Rest/ cross-train |
| Thursday | @08:00 p/m (9:57 min p/2km) 2 min Rec | Aim for 49:46 | @7:30p/mile (4:40p/km) 90s Rec | Rest/ cross-train |
| Friday | Rest/ cross-train | Rest/ cross-train | Rest/ cross-train | 45mins easy |
| Saturday | 45mins easy | @7:30p/mile (4:40p/km) 90s Rec | 45mins easy | Rest/ cross-train |
| Sunday | Long run, gentle pace: 60-75 mins | Long run, gentle pace: 75-90 mins | Long run, gentle pace: 90-120 mins | Rest/ cross-train |
1:45 Half Marathon Training Plan Components
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 than 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.
About this 1:45 Half Marathon Training Plan
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.
Hi, can you provide more detail on the 5 mile tempo run? Thanks!
Hi RunFastr,
I’ve been following your 5k programs for two years; really enjoy them and have been making improvements.
I’m considering a marathon. What advice would you give to bridge the gap between your half marathon programs and a full marathon?
What do you consider rest/cross training ??
I want to do upper body weight training on one of the cross-training days. Would I be better off doing leg weights or HIIT spinning on the other cross-training day? Not sure which will be more beneficial to improve – leg power or cardio?
On other plans, 10x1km intervals are no faster than race speed.
Hello sir, shouldn’t 10x1km intervals be at 4:58 pace? 4:40 pace sorry too fast.
No, intervals is meant to be faster than race pace. 4:58 is your target race pace, so you should faster than that. 4:40 is ideal to help you sustained 4:58 for 21km. If you cant do 4:40 for only a mere 10 times with 90 seconds rest, how did you expect to run 4:58 for 21km straight without stopping?
No, interval should be faster than your race pace because there are in a span of short distance and has rest period. How did you expect to hold a 4:58 pace for 21km straight without stopping if you cant hold 4:40 for example for just 1km then rest for 90 seconds and repeat 10 times? Thats the logic behind. At some points, you need to run faster than your target pace so your body can learn to adept and tolerate.
It’s an interval so the point is to run faster than RP, its not asking you to run 10km in one go at that pace