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

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!

A group of runner's legs during a race on asphalt

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.

An overhead photo of a running race

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.


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 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.

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1.45 Half Marathon Training Plan

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!

The most comprehensive plan you will find

Rated 5 out of 5
October 28, 2019 7:05 pm

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

Remember that speed is not important for this training plan – more important is your ability to keep running the distances necessary.

Rated 5 out of 5
May 18, 2023 1:51 am

The information is helpful.


10 / 10 - Got my through my race!

Rated 5 out of 5
January 17, 2023 4:51 am

Great plan


This plan hit so well!

Rated 4 out of 5
December 28, 2022 6:12 am

Well, I have been marathoning for almost 15 years and wanted to test something new out. I tried this plan because it looked completely different than any training method before. It didn’t make sense how the running peaked, and I got to the start line exhausted and sick, clearly under rested. The marathon had actually gone pretty smoothly until mile 17, when my ankle rolled and my ACL ripped. Had to quit the race and was upset with this training plan. However, free IS free. 6/10. Would not recommend


Amazing programme!!

Rated 5 out of 5
November 15, 2022 11:16 am

These running plans are AMAZING. I used it for 2 half marathons and I was so surprised at how I gained fitness, even though I was ill for 2 weeks and sustained a knee injury!

I completed the half marathon in 1h37 min 😃🤗

Thanx again team!

Miranda (51 yrs old 🥰)

How To Run A Sub 1:45 Half Marathon: Training Plan + Guide 1
How To Run A Sub 1:45 Half Marathon: Training Plan + Guide 2

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!