This 1:45 Half Marathon Training Plan has been reverse-engineered around the goal of finishing before the 1 hour and 45 minutes.
The training schedule includes recommended pace targets and strategies for each training run.
Over 12 weeks, this plan builds up the mileage and includes two speed-based training runs per week. All details of speed and how to perform these workouts are included in the training plan.
As with all our training plans, it is available for free in PDF and other formats in both miles and kilometers.
1:45 Half Marathon Training Plan: Essential Info
Who is it for?:
Established runners looking to beat the 1:45 hour mark!
How Long?:
12 weeks.
It includes 2 mid-week runs, 2 speed-based runs, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.
Not convinced this is the plan for you?
Check out our other half-marathon training plans!
How Many Days Per Week?:
The training program features 6 days of training per week; 5 days of running and 1 day of cross-training.
What Is The Target Pace For A Sub 1:45 Marathon?:
To successfully complete a sub 1:45 Marathon, the key focus is on getting PACE right. You want to train at the right pace, and run a consistent pace on race day.
In order to get around your half marathon in exactly 1 hour and 45 minutes, you would need to run an 8 minute per mile pace, or a 4 minutes 51 seconds per kilometer pace.
However, we recommend you run a little bit faster than this, in order to give yourself approximately 5 minutes of extra time to account for any toilet stops, unexpected hills, or other unanticipated delays!
You can make use of our Half Marathon Pace Calculator to get a downloadable chart of the even splits for a sub-1:45 half marathon – just enter 1:40:00 rather than 1:45:00 as the time to get the recommended pace.
Training Breakdown: What Will Your Weekly Schedule Consist Of?
Training Runs
These are your classic training runs; do them in the mornings or after work, at a comfortable, sustainable pace.
These runs help add mileage to your training week and get your body used to running far!
Tempo Runs
A tempo run is a training run done at your target half-marathon pace, which for a sub 1:45 half marathon is anything faster than 8:00min/mile, or 4:51min/km.
Check out our complete guide on everything you need to know about tempo runs.
Interval Training
Interval training involves running one fast interval, then one slow interval.
The fast intervals should be done at an unsustainable pace, whereas the slow intervals should be an easy jog.
This training plan includes 800m intervals; these should be repeated as per the amount stated in the plan.
The reason our 1:45 training program includes interval training is to help increase your speed and power.
Cross Training
Each week of our Sub-1:45 Marathon Training Plan includes a cross-training day; although these aren’t mandatory, we highly recommend them.
Why?
Cross-training improves your cardiovascular health and strengthens some of the muscles weakened through running, thereby reducing your chance of injury.
Recommended cross-training exercises include bodyweight exercises, light gym work, swimming, yoga, pilates, and cycling!
Check out our cross-training guide for runners to learn more.
Long Runs
You should be factoring in one long, slow run every weekend. These runs are all about increasing your endurance gradually.
Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.
Download The 1:45-Hour Half Marathon Training Plan For Free:
- Open the Google Sheets version of this plan
( File > Make A Copy) to create your own version
- Get the TrainingPeaks version of this plan, which you can sync with your device.
Download The Training Plan Here
Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customizable), in both miles and kilometers.
After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan!
Previous visitor or not seeing where to sign up?
Head over to our half marathon training plan database for full access to all plans.
Check Out The Premium Version of The 1Hr 45Min Half Marathon Training Plan . . .
We’ve teamed with TrainingPeaks to offer a premium version of the 1:45 Half Marathon Training Plan:
Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.
Check out the premium 1:45 half marathon training plan here!
Proven Training Plans by a UESCA-Certified Running Coach
Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.
Thomas is also a podium-finishing ultra-marathon runner and has dozens of marathons under his belt.
Each training plan has been road-tested by hundreds of runners, refined and improved, and is free to download and customize to suit your needs!
Other Suggested Half Marathon Training Plans:
Beginner + Novice Training Plans
- Couch To Half Marathon Training Plan
- 5k To Half Marathon Training Plan
- Beginner 16 Week Half Marathon Training Plan
- 15 Week Beginner Half Marathon Training Plan
- 12 Week Half Marathon Training Plan
Intermediate + Advanced Half Marathon Training Plans
- 10k To Half Marathon Training Plan
- 10 Week Improver Half Marathon Training Plan
- 8 Week Half Marathon Training Plan
- 6 Week Half Marathon Training Plan
- 4 Week Half Marathon Training Plan
Time-based Half Marathon Training Plans
- Sub 2-Hour Half Marathon Training Plan
- 1:45 Half Marathon Training Plan
- 1:30 Half Marathon Training Plan – 12 Weeks
- 1:30 Half Marathon Training Plan – 8 Weeks
Check out the Half Marathon Training Plans page for more.