1:45 Half Marathon Training Plan
What It Takes to Run Sub-1:45
A 1:45 half marathon means holding roughly 5:00/km for 21.1 km, a serious goal that demands sustained effort, smart volume, and the right mix of long runs, tempo, and sharpening work. This guide breaks down exactly what goes into a 1:45 half: pacing, weekly structure, and why 4–5 training days give you enough stimulus without burning out. (That’s about 8:00/mile.)
What a 1:45 Plan Looks Like (4 Days per Week)
Below are 6 sample weeks from a 4-day-per-week 1:45 half marathon plan: Weeks 1–2 (Base), Weeks 6–7 (Build), and Weeks 11–12 (Peak). This is the level of structure you get from the generator - clear weekly distance, pace ranges, heart-rate zones, and session notes for every day.
Generated by YearRoundRunning Running Plan Generator
Weeks 1–2: Base Phase (4 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Base phase26 km | Strength Training | Recovery Run 4 km 6:02–6:22 min/km (HR Zone 1–2) | Easy Run 7 km 5:50–6:10 min/km (HR Zone 2) | Rest | Easy Run 4 km 5:50–6:10 min/km (HR Zone 2) | Rest | Long Run 11 km 6:04–6:19 min/km (HR Zone 2–3) |
| Week 2 Base phase28 km | Strength Training | Recovery Run 4 km 6:02–6:22 min/km (HR Zone 1–2) | Easy Run 8 km 5:49–6:09 min/km (HR Zone 2) | Rest | Easy Run 4 km 5:49–6:09 min/km (HR Zone 2) | Rest | Long Run 12 km 6:02–6:17 min/km (HR Zone 2–3) |
Weeks 6–7: Build Phase (4 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 6 Build phase36 km | Strength Training | Recovery Run 5 km 5:59–6:19 min/km (HR Zone 1–2) | Tempo Run 6 km 4:56–5:06 min/km. Warmup then suggested distance at tempo pace (HR Zone 3–4) | Rest | Easy Run 9 km 5:46–6:06 min/km (HR Zone 2) | Rest | Long Run 16 km 5:55–6:10 min/km (HR Zone 2–3) |
| Week 7 Build phase40 km | Strength Training | Recovery Run 6 km 5:56–6:16 min/km (HR Zone 1–2) | Interval Run 7 km 4:23–4:33 min/km. Warmup then 4–5 min repeats at noted pace with 3–4 min jogs between (HR Zone 4–5) | Rest | Easy Run 10 km 5:44–6:04 min/km (HR Zone 2) | Rest | Long Run 17 km 5:50–6:05 min/km (HR Zone 2–3) |
Weeks 11–12: Peak Phase (4 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 11 Peak phase48 km | Strength Training | Recovery Run 7 km 5:55–6:15 min/km (HR Zone 1–2) | Interval Run 8 km 4:19–4:29 min/km. Warmup then 3–4 × 1.6 km / 1 mi repeats at noted pace with 2 min jogs between (HR Zone 4–5) | Rest | Easy Run 12 km 5:43–6:03 min/km. End with 6–8 × 20–30 sec strides (fast but relaxed) with full recovery walks between (HR Zone 2) | Rest | Long Run 21 km 5:47–6:02 min/km. Last 8 km at HM pace (HR Zone 2–3) |
| Week 12 Peak phase52 km | Strength Training | Recovery Run 8 km 5:54–6:14 min/km (HR Zone 1–2) | Tempo Run 9 km 4:48–4:58 min/km. Warmup then suggested distance at noted pace - practice race rhythm (HR Zone 3–4) | Rest | Easy Run 13 km 5:42–6:02 min/km. End with 6–8 × 20–30 sec strides (fast but relaxed) with full recovery walks between (HR Zone 2) | Rest | Long Run 22 km 5:45–6:00 min/km. Last 5 km at HM pace. Tip: Doing less distance here is perfectly fine - prioritize your recovery needs as race day approaches (HR Zone 2–3) |
Get your full 1:45 half marathon plan - from base to peak, including your taper and race week, built around your calendar - when you generate your free plan on the Running Plan Generator page.
What a 1:45 Plan Looks Like (5 Days per Week)
These 6 sample weeks show the 5-day-per-week version of the same 1:45 structure: Weeks 1–2 (Base), Weeks 6–7 (Build), and Weeks 11–12 (Peak). The extra easy day lets you spread volume and keep quality sessions sharp.
Generated by YearRoundRunning Running Plan Generator
Weeks 1–2: Base Phase (5 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 Base phase26 km | Strength Training | Recovery Run 4 km 6:02–6:22 min/km (HR Zone 1–2) | Tempo Run 2 km 5:04–5:14 min/km. Easy tempo effort - find a comfortable but brisk rhythm (HR Zone 3–4) | Rest | Easy Run 6 km 5:50–6:10 min/km (HR Zone 2) | Easy Run 4 km 5:50–6:10 min/km (HR Zone 2) | Long Run 10 km 6:04–6:19 min/km (HR Zone 2–3) |
| Week 2 Base phase29 km | Strength Training | Recovery Run 4 km 6:02–6:22 min/km (HR Zone 1–2) | Tempo Run 3 km 5:02–5:12 min/km. Easy tempo effort - find a comfortable but brisk rhythm (HR Zone 3–4) | Rest | Easy Run 7 km 5:49–6:09 min/km (HR Zone 2) | Easy Run 4 km 5:49–6:09 min/km (HR Zone 2) | Long Run 11 km 6:02–6:17 min/km (HR Zone 2–3) |
Weeks 6–7: Build Phase (5 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 6 Build phase35 km | Strength Training | Recovery Run 5 km 5:59–6:19 min/km (HR Zone 1–2) | Tempo Run 5 km 4:56–5:06 min/km. Warmup then suggested distance at tempo pace (HR Zone 3–4) | Rest | Easy Run 5 km 5:46–6:06 min/km (HR Zone 2) | Easy Run 6 km 5:46–6:06 min/km (HR Zone 2) | Long Run 14 km 5:55–6:10 min/km (HR Zone 2–3) |
| Week 7 Build phase41 km | Strength Training | Recovery Run 6 km 5:56–6:16 min/km (HR Zone 1–2) | Interval Run 6 km 4:23–4:33 min/km. Warmup then 4–5 min repeats at noted pace with 3–4 min jogs between (HR Zone 4–5) | Rest | Easy Run 6 km 5:44–6:04 min/km (HR Zone 2) | Easy Run 7 km 5:44–6:04 min/km (HR Zone 2) | Long Run 16 km 5:50–6:05 min/km (HR Zone 2–3) |
Weeks 11–12: Peak Phase (5 Days)
| Week & Total Weekly Distance | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 11 Peak phase50 km | Strength Training | Recovery Run 7 km 5:55–6:15 min/km (HR Zone 1–2) | Interval Run 7 km 4:19–4:29 min/km. Warmup then 3–4 × 1.6 km / 1 mi repeats at noted pace with 2 min jogs between (HR Zone 4–5) | Rest | Easy Run 6 km 5:43–6:03 min/km (HR Zone 2) | Easy Run 10 km 5:43–6:03 min/km. End with 6–8 × 20–30 sec strides (fast but relaxed) with full recovery walks between (HR Zone 2) | Long Run 20 km 5:47–6:02 min/km. Last 8 km at HM pace (HR Zone 2–3) |
| Week 12 Peak phase55 km | Strength Training | Recovery Run 8 km 5:54–6:14 min/km (HR Zone 1–2) | Tempo Run 6 km 4:48–4:58 min/km. Warmup then suggested distance at noted pace - practice race rhythm (HR Zone 3–4) | Rest | Easy Run 8 km 5:42–6:02 min/km (HR Zone 2) | Easy Run 11 km 5:42–6:02 min/km. End with 6–8 × 20–30 sec strides (fast but relaxed) with full recovery walks between (HR Zone 2) | Long Run 22 km 5:45–6:00 min/km. Last 5 km at HM pace. Tip: Doing less distance here is perfectly fine - prioritize your recovery needs as race day approaches (HR Zone 2–3) |
Prefer a 5-day schedule? You can generate the full 14-week version - including your taper and race week, tuned to your life - when you build your custom 1:45 plan with the Running Plan Generator.
What Goes Into a 1:45 Half Marathon
Why 4–5 Training Days Works for 1:45
Hitting 1:45 requires your body to sustain 5:00/km pace for over an hour and a half. That calls for a solid aerobic engine, a raised lactate threshold, and enough race-specific work so the pace feels familiar. Four or five running days per week deliver that without the injury risk and fatigue that often come with six or seven days. You get enough volume to adapt, plus rest and cross-training time so you stay consistent. The plan generator lets you pick 4 or 5 days and builds your 1:45 half schedule around that choice. (5:00/km is about 8:00/mile.)
Run Types That Build Toward 1:45
Long Runs
For a 1:45 half, long runs typically reach 90 minutes to 2 hours. They teach your body to burn fuel efficiently and handle prolonged effort so that 21.1 km at 5:00/km feels manageable.
Learn MoreTempo & Half-Marathon Pace
Blocks at or near 5:00/km train your system to clear lactate and hold that pace. These sessions are the backbone of race-specific fitness for 1:45. (About 8:00/mile.)
Learn MoreInterval Runs
Shorter, faster repeats (e.g. 800 m–1.6 km at 10K or 5K effort) boost your top-end speed so that 5:00/km feels controlled rather than maxed out.
Learn MoreRecovery Runs
Short, very easy runs that promote blood flow and help you bounce back between harder sessions without adding stress.
Learn MoreEasy Runs
Conversational-pace kilometres that build aerobic capacity and volume without interfering with key workouts. They form the bulk of weekly volume in a 4–5 day structure.
Learn MoreStrength and Durability
For 1:45, strength work supports posture, hip and glute power, and resilience in the lower legs—so you can hold form when tired in the final kilometres. A little goes a long way; the plan generator can factor in strength days alongside your 4–5 running days. Learn More About Strength Training
How the Plan Stays Sustainable
- Recovery weeks: Every few weeks, volume and intensity step back so your body can absorb the training and stay fresh.
- Progressive build: Long runs and key sessions increase gradually so you don’t jump in too deep too soon.
- Taper: A short taper before the race keeps you sharp without leaving you flat on the start line.
- Personalised: The generator adapts the 1:45 structure to your start date, current fitness, and whether you run 4 or 5 days.
Ready to Train for 1:45?
Build a 1:45 half marathon plan that fits your schedule. Use the generator for a custom plan, browse the running plans page for more time-based options, or read the full half-marathon guide for context.
Running Plan Generator
Create a tailored half marathon plan. Set your goal (e.g. 1:45), choose 4 or 5 days, and get a schedule built for your race date.
Create Your PlanRunning Plans
Browse time-based plans and compare options for different half marathon goals and distances.
View PlansHalf Marathon Training Plan
Full overview of half marathon training: distance, frequency, run types, and how to prepare.
Half Marathon GuideWhy YearRoundRunning for Your 1:45 Half?
Our half marathon plans are designed around the demands of the distance and time goals like 1:45. Whether you run 4 or 5 days, you get a clear progression of long runs, tempo and half-marathon-pace work, and intervals—backed by recovery and optional strength. Use the Running Plan Generator to build your 1:45 plan, explore the running plans page for more time-based options, or read the full half-marathon training plan guide for the full picture.