Half Marathon in 1h45: The Plan

The half marathon in 1h45 is a great milestone for runners who already have some races under their belt. It combines sustained speed and endurance: here's how to prepare for it.

Target Pace: 4:58/km

21.1 km in 1h45 = 4 min 58 sec per kilometer (approximately 12 km/h). Training aims to make this pace sustainable and consistent over the entire distance.

Prerequisites

You should already be able to run a 10 km around 46-48 minutes and train 3-4 times per week. If you're coming from a half marathon in 2h, this is the next logical step.

Typical Training Plan

4 sessions per week over 10-12 weeks, volume around 45-55 km. Each week:

• 1 long run (1h30-1h45) with blocks at half marathon pace.
• 1 threshold session (e.g. 3 × 10 min at ~4:45/km).
• 1 VO2max/interval session for speed.
• 1 easy run in base endurance.

Race Management

Maintain 4:58/km from the start. In a half marathon, the mistake of starting too fast gets paid back in the final 5 kilometers. A proper warm-up is essential because the pace is brisk from the beginning.

Progress at Your Own Pace

Sports Coach AI adapts your sessions and race preparation to your actual fitness, and verifies that you're on track for 1h45. Looking for a longer goal next? Check out the marathon in 3h30.