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Half Marathon Under 1:45 Plan

Half Marathon Under 1:45 Plan

Break 1:45 in the Half Marathon

Overview

For advanced runners aiming to break 1:45 in the half marathon (4:58/km pace). Combines 1000-2000m intervals, long tempo runs and long runs up to 22 km with pace changes. Requires 40-50 km weekly base.

Prerequisites:
📅
Duration
12 weeks
🏃
Days/week
5
🏆
Level
Advanced
📏
Distance
Media Maratón

Training Plan Week by Week

Week 1 — Quality base ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 6 × 800m at 4:30/km (90 sec rest) + 10 min cool-down | Thursday: 15 min warm-up + 20 min at 4:55/km + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 70 min at easy pace

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 6 × 800m at 4:30/km (90 sec rest) + 10 min cool-down
ThursdayTempo: 15 min warm-up + 20 min at 4:55/km + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 70 min at easy pace
Week 2 — Interval volume ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 5 × 1000m at 4:25/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 10 × (90 sec hard / 90 sec easy) + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 80 min easy with last 15 min at 5:10/km

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 5 × 1000m at 4:25/km (2 min rest) + 10 min cool-down
ThursdayFartlek: 15 min warm-up + 10 × (90 sec hard / 90 sec easy) + 10 min cool-down
FridayEasy run: 40 min at easy pace
SundayLong run: 80 min easy with last 15 min at 5:10/km
Week 3 — Anaerobic threshold ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 4 × 1600m at 4:30/km (2.5 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 25 min at 4:50/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 90 min at easy pace (approx. 15-16 km)

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 4 × 1600m at 4:30/km (2.5 min rest) + 10 min cool-down
ThursdayTempo: 15 min warm-up + 25 min at 4:50/km + 10 min cool-down
FridayEasy run: 40 min at easy pace
SundayLong run: 90 min at easy pace (approx. 15-16 km)
Week 4 — Recovery week ▼

Monday: 35 min at easy pace | Tuesday: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down | Thursday: 35 min at easy pace | Friday: 30 min cycling or swimming | Sunday: 65 min at comfortable pace

DaySession
MondayEasy run: 35 min at easy pace
TuesdayEasy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
ThursdayEasy run: 35 min at easy pace
FridayActive rest: 30 min cycling or swimming
SundayLong run: 65 min at comfortable pace
Week 5 — Specific block ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 3 × 2000m at 4:35/km (3 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 30 min at 4:55/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 95 min at easy pace (approx. 16-17 km)

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 3 × 2000m at 4:35/km (3 min rest) + 10 min cool-down
ThursdayTempo: 15 min warm-up + 30 min at 4:55/km + 10 min cool-down
FridayEasy run: 40 min at easy pace
SundayLong run: 95 min at easy pace (approx. 16-17 km)
Week 6 — Pace endurance ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 6 × 1000m at 4:25/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 6 × (3 min hard / 2 min easy) + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 100 min progressive: 70 min easy + 30 min at 5:10/km

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 6 × 1000m at 4:25/km (2 min rest) + 10 min cool-down
ThursdayFartlek: 15 min warm-up + 6 × (3 min hard / 2 min easy) + 10 min cool-down
FridayEasy run: 40 min at easy pace
SundayLong run: 100 min progressive: 70 min easy + 30 min at 5:10/km
Week 7 — Maximum long run ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 5 × 1200m at 4:30/km (2 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 35 min at 4:55/km + 10 min cool-down | Friday: 35 min at easy pace | Sunday: 110 min at easy pace (approx. 19-20 km)

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 5 × 1200m at 4:30/km (2 min rest) + 10 min cool-down
ThursdayTempo: 15 min warm-up + 35 min at 4:55/km + 10 min cool-down
FridayEasy run: 35 min at easy pace
SundayLong run: 110 min at easy pace (approx. 19-20 km)
Week 8 — Recovery ▼

Monday: 35 min at easy pace | Tuesday: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down | Thursday: 35 min at moderate pace | Friday: 30 min at easy pace | Sunday: 75 min at comfortable pace

DaySession
MondayEasy run: 35 min at easy pace
TuesdayEasy fartlek: 15 min warm-up + 6 × (1 min fast / 2 min easy) + 10 min cool-down
ThursdayModerate run: 35 min at moderate pace
FridayEasy run: 30 min at easy pace
SundayLong run: 75 min at comfortable pace
Week 9 — Key session ▼

Monday: 45 min at easy pace | Tuesday: 15 min warm-up + 4 × 2000m at 4:40/km (2.5 min rest) + 10 min cool-down | Thursday: 15 min warm-up + 35 min at 4:55/km + 10 min cool-down | Friday: 40 min at easy pace | Sunday: 105 min progressive: 75 min easy + 30 min at 5:00/km

DaySession
MondayEasy run: 45 min at easy pace
TuesdayIntervals: 15 min warm-up + 4 × 2000m at 4:40/km (2.5 min rest) + 10 min cool-down
ThursdayTempo: 15 min warm-up + 35 min at 4:55/km + 10 min cool-down
FridayEasy run: 40 min at easy pace
SundayLong run: 105 min progressive: 75 min easy + 30 min at 5:00/km
Week 10 — Last long run ▼

Monday: 40 min at easy pace | Tuesday: 15 min warm-up + 8 × 800m at 4:20/km (90 sec rest) + 10 min cool-down | Thursday: 40 min at moderate pace | Friday: 35 min at easy pace | Sunday: 90 min at easy pace

DaySession
MondayEasy run: 40 min at easy pace
TuesdayIntervals: 15 min warm-up + 8 × 800m at 4:20/km (90 sec rest) + 10 min cool-down
ThursdayModerate run: 40 min at moderate pace
FridayEasy run: 35 min at easy pace
SundayLong run: 90 min at easy pace
Week 11 — Taper ▼

Monday: 35 min at easy pace | Tuesday: 10 min warm-up + 4 × 600m at 4:20/km (90 sec rest) + 10 min cool-down | Thursday: 30 min with 4 × 30 sec strides | Friday: 25 min at easy pace | Sunday: 60 min at easy pace

DaySession
MondayEasy run: 35 min at easy pace
TuesdayIntervals: 10 min warm-up + 4 × 600m at 4:20/km (90 sec rest) + 10 min cool-down
ThursdayModerate run: 30 min with 4 × 30 sec strides
FridayEasy run: 25 min at easy pace
SundayLong run: 60 min at easy pace
Week 12 — Race week ▼

Monday: 25 min at easy pace | Tuesday: 15 min easy + 4 × 200m at race pace + 10 min cool-down | Thursday: 20 min very easy jog | Friday: Full rest | Sunday: Goal: sub 1:45. Start at 5:00/km and drop to 4:55 in second half

DaySession
MondayEasy run: 25 min at easy pace
TuesdayActivation: 15 min easy + 4 × 200m at race pace + 10 min cool-down
ThursdayEasy jog: 20 min very easy jog
FridayRest: Full rest
SundayHalf Marathon!: Goal: sub 1:45. Start at 5:00/km and drop to 4:55 in second half

Tips

💡 4:58/km pace should feel sustainable for 20+ min during tempo runs
💡 Take a gel every 45 minutes on runs over 90 minutes
💡 Don't increase both interval volume and long run distance in the same week

FAQ

What level do I need?

You should be able to run a half marathon in about 1:50-1:55 comfortably.

How many weekly km will I do?

Between 45 and 60 km during peak volume weeks.

Should I do the 22 km long run?

Yes, 1-2 runs of 20-22 km are essential for a fast half marathon.

Do I need racing shoes?

They help but aren't essential. Shoes with good responsiveness are enough.

How do I manage race nutrition?

1 gel at 45 min and another at 90 min. Water at every aid station.

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