How To Run A 1:45 Half Marathon: Training Plan + Guide

Running a half marathon is an exciting goal that requires months of consistent training. If you have already run a half or two, you may be most likely looking to PR, and in this case, with a finishing time of 1:45.

In this training guide, I will discuss how to train for a half marathon with a goal finishing time of 1:45 and provide you with my expert coach training plan to achieve that PR.

This plan builds up your mileage over 12 weeks and includes easy runs, interval training runs, long runs, and rest days. Everything you need to get you there.

Below, are all of the details you need on how to perform these workouts. I also include the recommended pace or RPE targets and strategies for each run.

As with all our training plans, this half marathon plan is available for free in PDF and other formats in both miles and kilometers.

What Is The Pace In Km And Miles For A Half Marathon In 1:45?

A half marathon is 13.1 miles or 21.08 kilometers.

Therefore, to run a half marathon in 1:45, you must run at an average race pace of:

8:00 / mile or 4:59 / kilometer

Keep this pace handy, as you’ll use it extensively throughout your training.

We have a Half-Marathon Pace Calculator that provides a downloadable chart of the even splits of any half-marathon goal time. Check out the splits for your 1:45 half marathon.

If you want to cross the finish line in sub 1:45, you’ll need to shave a few seconds off your paces to create a buffer.

Are You Ready To Take On This Training Plan?

If this is your first half marathon, I suggest using a training plan without a specific time goal or goal pace.

If you have run a half marathon or two, you already have a good idea of your current fitness level. Depending on the results of a time trial, you can see if this plan is appropriate for you.

To ensure you are ready to take on this time-based training plan, take a 3K or 5K test or use a recent road race result such as a 10K race. These tests should be an all-out effort that you can hold for the duration of that specific distance.

The suggested results to take on this training plan are the following: You should be able to run a 3K in 13:17, 5K in 22:51, or 10K in 47:24

What Training Methods Are Used In This Training Plan?

Since we are aiming for a specific time goal, we will combine two training methods: Rate of Perceived Exertion and Pace Training.

Rate of Perceived Exertion (RPE) is a method of training based on perception or how you feel. The scale ranges from 1 to 10, with 1 being extremely comfortable and 10 being an all-out sprint. Here is a complete explanation of RPE.

Pace Training, on the other hand, involves maintaining a specific training pace, measured in minutes per kilometer or mile, for specific intervals during your run. It’s like setting a rhythm for your body to follow, ensuring you stay on track towards your time goal.

What Are The Key Training Sessions In This Training Plan?

Jump to the end of the post to get a copy of our 1:45 half-marathon training plan.

My training plan aims to develop your running base, increase weekly mileage and improve your speed endurace.

The following are the training sessions you will find in this 12-week training plan:

#1: Race Pace Run

Race-pace runs are just that: runs where you practice your estimated race pace for either specific intervals or the duration of the workout.

Warm up for 3 km or 2 miles and cool down for 3 km or 2 miles before and after each workout.

For a 1:45 half marathon, your race pace is 4:49 / km or 8:00 / mile.

#2: Long Runs

Long runs gradually increase your volume, which is vital in preparing you for race day.

Unless otherwise indicated, most long runs will be run at a conversation pace, with an RPE of 2-4.

Long runs are also used as dress rehearsals for your race, so you should use them to practice race fueling and hydration strategies.

These runs allow you to very gradually build up your maximum mileage. Your peak week long run will be 12 miles or 19 km.  

This means that during your half marathon, the final stretch will be uncharted territory.  

Don’t worry – if you’ve followed the training plan, even for your first half marathon, you’ll be conditioned to hold your pace throughout these last miles. 

See also: How long should my longest long run be?

#3: Threshold Intervals 

Threshold intervals are a type of speedwork.

Threshold intervals are run at your threshold pace, which, for our purposes, is 4:51/km or 7:48/mile.

These workouts improve your speed and ability to sustain harder efforts for longer periods.

Warm up for 2 km or at least 1 mile before and cool down for 2 km or 1 mile after the workout.

#4: Tempo runs

Tempo Runs are longer blocks of threshold training.

You will run for the indicated distance or time at a sustainable, hard effort, with an RPE of 6-7. You will run at a hard pace, but it’s one you could hold for 60 minutes.

These runs improve your ability to run faster and harder for longer periods of time.

Warm up for 3 km or 2 miles before each tempo run, and cool down with 3 km or 2 miles afterward.

#5: Strides

Strides are short accelerations in which you begin easy and increase your effort level to almost top speed (RPE 8-9) and then gradually return to your initial pace.

Each workout will indicate the number of strides and their duration. You may run them at any time throughout the run like you would in a Fartlek. The rest of the run should be run at an easy, conversation pace.

#6: Distance Runs

Distance runs, also known as base-building runs, are performed at a comfortable, conversational pace, and help you gradually increase your volume and improve your aerobic base.

The rate of perceived exertion should be between a 3-4 on a scale of 1-10.

#7: Recovery Runs

Recovery runs are slightly easier than distance runs, with a rate of perceived exertion of 2-3. These runs aim to recover from a harder session and add easy volume to your week.

#8: Strength Training

Strength training is not just a beneficial addition to your running training plan; it’s necessary. It plays a crucial role in correcting muscle imbalances, making you a fitter, stronger, and faster runner, and, most importantly, it helps you stay injury-free.

Aim for two strength training sessions per week, ideally on Tuesdays and Thursdays in the PM, but whenever you can fit it in best. Incorporate compound exercises such as squats, lunges, glute bridges, calf raises, planks, push-ups, and rows.

Can I Run A 1:45 Half Marathon For My First Half Marathon?

While first-time half-marathon runners can follow this training plan to break the 1:45 barrier on their first try, I suggest that new runners do not set a race time goal for their first half-marathon.

Generally, setting the goal to get through the half marathon training program healthy, enjoy the race day experience, and finish without needing to walk (unless you are specifically following the run-walk approach) is a great goal for a debut.

However, the caveat here is that if you aren’t necessarily a new runner but have been running for several years and have done a bunch of shorter races such as 5Ks, 10Ks, and longer runs in training upwards of 10 miles or more, setting a half-marathon pace goal or finish time goal can certainly be reasonable.

What Are The Best Tips To Run A Half Marathon In 1:45?

Here are a few additional training tips that can help you reach your half-marathon finish time:

#1: Don’t Neglect Nutrition 

If you are going to run a half marathon in 1:45, you will need to consume carbs and hydrate during the race and your long training runs.

You should practice your fueling strategy on your long runs as you build up towards the half marathon distance.

Even though you may not run the full half marathon distance in your training plan before race day, your average pace for the longer runs in training will be slower than your intended 1:45 half marathon pace per mile, so the time on your feet will be roughly the same. 

Even for some of the shorter, long runs in the half marathon training plan build-up, you should work on your hydration and fueling strategy to get accustomed to consuming energy gels or other carb sources and eating and digesting carbs and fluids on the run. 

Consider sports drinks with electrolytes if you sweat a lot and have trouble eating energy gels, dried fruit, maple syrup, or other fuel options for half marathon runners.

Aside from your hydration and fueling strategy for race day and longer training runs, you should also be dialing in good nutrition in your everyday life to support recovery.

Ensure you are getting adequate calories, plenty of protein spaced out during the day, carbohydrates, healthy fats, and vitamins and minerals.

Consider working with a sports nutritionist if you struggle with your diet or feel like you are not recovering well from your workouts.

#2: Decide On a Pacing Strategy 

Just because the 1:45 mark for a half marathon means that you need to run at an average pace of 8:00 minutes per mile on race day does not mean that you need to run every single mile in the race in exactly eight minutes.

There are different half-marathon pacing strategies.

Experienced runners do tend to run even splits or negative splits. Even splits mean that you will be right around that average pace of a 1:45 half for the whole race, give or take a couple of seconds.

The negative splits pacing strategy means that you will actually start at a slower average pace than 8:00 minutes per mile, but after the first half of the race, you will pick up the pace and run the second half at a faster than 8:00 pace per mile.

Therefore, the resultant average pace taking you across the half-marathon finish line will be at the 1:45 mark.

For example, experienced runners might start at an 8:05 mile pace as they warm up during the first couple of miles on race day and then eventually drop down to a 7:55 per mile pace or even a faster pace for the final few miles before crossing the finish line in 1:45.

You can use your training sessions to experiment with different pacing strategies and to become intimately familiar with your goal average half-marathon pace.

That way, come race day when there is so much hubbub and excitement of the crowd around you, you will be less likely to fall prey to running a faster pace than your current fitness level supports.

Some bigger half-marathon races will actually have pace groups who intend to hit a certain time goal.

A pace group can be helpful for your first half marathon or those who have trouble running even splits and have a specific goal race pace that is a round number, such as a 1:45 half marathon time.

However, keep in mind that you will not have control over the pacing strategy used by one of these pace groups, so it might not be your preferred approach to achieving your goal half-marathon time.

#3: Work With a Running Coach

A running coach can help tailor your training plan to exactly what you need and provide other individualized training tips to help you run a 1:45 half marathon.

We also encourage everyone to join the Marathon Handbook Facebook group for more training tips from fellow runners on running a 1:45 half marathon.

Although our 12-week half marathon training plan doesn’t guarantee that you will run a 1:45 half marathon, if your current fitness level is appropriate for this time goal and you can follow the training schedule, hopefully, things will come together on race day. 

Either way, try to enjoy the training and race experiences.

After you break the 1:45 half-marathon mark, you might consider training for a full marathon!

Download The 1:45-Hour Half Marathon Training Plan For Free:

Check Out The Premium Version of The 1Hr 45Min Half Marathon Training Plan . . .

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.