1:45 Half Marathon Training Plan

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 plan 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.

1:45 Half Marathon Training Plan

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 plan features 6 days of training per week; 5 days of running and 1 day of cross training.

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, if you have one.

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.

Cross Training

Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.

Why?

Cross training is meant to work on your cardiovascular health and strength some of the muscles weakened through running.

Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!

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 Training Plan Here

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.  

The most comprehensive plan you will find

5.0 rating
October 28, 2019

I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!

Rob McCaw

Get out of my way

5.0 rating
December 27, 2019

Really good book. Not a lot of extra fluff. Here is what you need to do. Now go do it. Building for my 1st marathon. See you on the other side.

Phil

10k training​ plan

5.0 rating
December 27, 2019

Great

Pido​

50 Mile Success!

5.0 rating
November 22, 2019

Hey dudes, this is the plan to use for a 50 miler. Got me through at least – at age 42, I’m happy with that.

Ellis Kern

Training for NYC Marathon

5.0 rating
October 29, 2019

Trying to train for NYC Marathon and cane across your site! Wish me luck!
Jaime

Jaime Goodall

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 hundred of runners, refined and improved – and are free to download and customise to suit your needs!