Half Marathon in 1h45
Target intermediate half marathon performance. This 10-week plan combines endurance, threshold, and speed work to help you complete 21k in 1h45.
Prerequisites
- ✓Run 10k in 50 minutes
- ✓Have completed one half marathon
- ✓5+ months of regular running
- ✓Available for 4 sessions per week
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
35 min easy endurance - 70% MHR
2 x (7 min 80% MHR / 2 min rest) - 1h45 tempo pace
30 min - 70% MHR
60 min - 70% MHR
38 min - 70% MHR
5 x (3 min 83% MHR / 2 min rest) - Fast race pace
12 min 80% MHR - Continuous tempo pace
75 min - 70% MHR
40 min - 70% MHR
6 x (2 min 30 sec 84% MHR / 1 min 30 sec rest)
15 min 80% MHR
90 min - 70% MHR (18-19k)
35 min - 70% MHR
5 x (2 min 82% MHR / 1 min 30 sec rest)
25 min - 70% MHR
80 min - 70% MHR (16k)
25 min - 70% MHR
20 min - 70% MHR
Full rest day
HALF MARATHON 21.1k - Target 1h45!
This plan shows key weeks from the 10-week program. Intermediate weeks follow the same pattern with progressive intensity.
Training tips
- 1.Target pace is 5 min/km - train regularly at this speed
- 2.Long runs should progress to maximum 18k
- 3.Do tempo sessions to get your body used to race pace
- 4.Add strength training 2x/week (30 min)
Frequently Asked Questions
How do I know if 1h45 is a realistic goal for me?
If you can run 10k in 50 minutes and 5k in 24-25 minutes, 1h45 for a half marathon is realistic. You should also maintain 5 min/km for 15+ minutes during interval sessions. Trust your training data.
What's the best pacing strategy for a half marathon?
Start slightly below target pace (4:50/km for first 5k). Then maintain your target pace (5 min/km). If you feel good at 15k, you can increase slightly. Don't get swept up in race day excitement!
Should I do a fast 10k before the half marathon race?
Not one week before. You can do a 10k test 3-4 weeks before to check progress, but the last week should be very easy. Do easy 20-25 min runs in the days before the race.