Sub-1:45 Half Marathon Training Plan — 12 Weeks

Sub-1:45 Half Marathon Training Plan — 12 Weeks

Break 1:45 in the half marathon at 8:00/mile pace: a complete plan for intermediate runners

Create my 1:45 half marathon plan

Running a 1:45 half marathon means holding 8:00 per mile (5:00/km) for 13.1 miles. It's an ambitious intermediate target: you've either already broken 2:00 and want to push further, or you're chasing your first sub-1:45. This 12-week plan with 4 sessions per week covers the essential physiological bases: VO2max intervals, lactate threshold work and progressive long runs to bring you to race pace on the day.

Why choose RunRun?

8:00/mile pace — calibrated to your profile

Enter your VO2max or a recent half marathon or 10K time. RunRun automatically calculates all your training paces for each session type.

Interval and threshold work

1K repeats in 4:20, 2K repeats in 9:00 and a 30-minute tempo effort at 8:19/mile. The ideal combination to develop your aerobic engine for the half marathon distance.

Progressive long run

Up to 1 hr 55 min at easy pace late in the plan, including blocks at half marathon pace to condition your legs for running fast over long distances.

12-week plan, 4 sessions per week

Weekly volume from 28 to 37 miles. Recovery weeks every 3 weeks. 12-day taper before race day to arrive in peak condition.

Recovery and injury prevention

Active recovery sessions, mobility and strength cues built into the plan. Finishing healthy is as much a win as the race itself.

Smart RunRun tracking

Connect Strava to automatically match your runs to your sessions. Export your RunRun sessions to your Garmin GPS watch via Garmin Connect. RunRun tracks your data and adjusts your paces if your fitness changes during the plan.

Overview of the 1:45 half marathon plan

W1

Week 1 — Starting up

Progressive warm-up, easy-pace sessions to assess your current fitness.

  • •45-minute easy run
  • •6 x 1K repeats in 4:35 — 2-minute jog recovery
  • •40-minute easy run + 6 strides
  • •1 hr 20 min long run at easy pace
W4

Week 4 — Race-specific work

First threshold sessions. First long run with half marathon pace blocks worked in.

  • •45-minute easy run
  • •5 x 1K repeats in 4:20 — 1:45 jog recovery
  • •25-minute tempo run (8:19/mile) inside a 55-minute run
  • •1 hr 35 min long run with 20 minutes at half marathon pace (8:00/mile)
W8

Week 8 — Peak load

High-demand week. Long run includes a major race-pace block. Time to test how target paces feel.

  • •50-minute easy run + 4 strides
  • •3 x 2K repeats in 9:00 — 3-minute jog recovery
  • •35-minute tempo run inside a 1-hour run
  • •1 hr 55 min long run with 30 minutes at half marathon pace
W12

Week 12 — Taper and race

Volume cut by 40%, a few sharp strides to stay fresh. Race day: 1:45 within reach.

  • •35-minute easy jog
  • •4 x 1K repeats in 4:20 — 2-minute recovery + 15-minute easy run
  • •25-minute very easy jog
  • •Race day — half marathon goal: 1:45

Tips for the 1:45 half marathon

1

Your current PR should be between 1:47 and 2:00

This plan targets runners whose best half marathon time is between 1:47 and 2:00. If you're already comfortably under 1:50, consider targeting 1:40 instead.

2

Run the first 5K at 8:11/mile

Starting slightly slower than target pace avoids early blowups. The first 5K at 8:11/mile leaves energy in reserve to speed up in the second half.

3

Gel at mile 4, mile 9 and halfway

A gel or sports drink at mile 4 and mile 9. Beyond 1:45, glycogen reserves are usually sufficient, but a mid-race gel keeps your power steady to the finish.

4

Test your strategy on long runs

Long runs with race-pace blocks exist precisely for this: learning what 8:00/mile feels like after 40, 50 or 60 minutes of running. Adjust the plan based on what you learn.

5

Sleep more in the two weeks before the race

Sleep is your number one ally during taper. 8 hours of sleep per night in the 14 days before the race improves recovery and neuromuscular power on race day.

landing.faq

What pace is required for a 1:45 half marathon?
To finish in 1:45:00, you need to hold exactly 8:00 per mile over 13.1 miles. This corresponds to a VO2max pace of roughly 8.7 to 9.3 mph.
What level do I need to target 1:45 in the half marathon?
A runner who can finish a half marathon under 2:00 with good physical comfort and trains regularly 3-4 times per week. If your 10K PR is between 44:00 and 50:00, you're in the ideal window for this plan.
Is this plan suitable for runners who train 3 days per week?
The plan schedules 4 sessions per week. If you can only run 3 times, drop the short easy run (session 1 or 3) and keep the intervals, threshold work and long run. Progress may be slightly slower but the plan remains effective.
How do I follow this plan with Strava or Garmin?
On RunRun, connect your Strava account from profile settings to easily find your run and link it to your session in one click. For Garmin, export your RunRun sessions to your watch via Garmin Connect. Then check that your actual paces match the plan targets.
What is the maximum long run length in this plan?
The longest long run is roughly 1 hr 55 min to 2 hours, done around weeks 8-9. It includes 20 to 30-minute blocks at half marathon pace (8:00/mile). It's the key session that gives you the physiological confidence to sustain pace over 13.1 miles on race day.

Your 1:45 half marathon is waiting

RunRun generates your personalized 12-week plan to run a 1:45 half marathon, with sessions calibrated to your profile and Strava/Garmin tracking built in.

Create my 1:45 half marathon plan