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.)
1:45 Half Marathon Plan Previews
Below are two sample 4-week blocks of a 14 wee plan: one built around 4 days per week, the other around 5 days per week. Both are aimed at a 1:45 half marathon. Choose the frequency that fits your life; the generator can build either structure around your race date and fitness.
4-Week Example — 4 Days per Week
With four running days, the week centres on one long run, one tempo or half-marathon-pace session, one interval or faster day, and one easy or recovery run. Volume is lower but each day has a clear role in building endurance and speed for 1:45.
4-Week Example — 5 Days per Week
Five days allow an extra easy or recovery run, spreading volume across the week and reducing the load on any single session. You still get one long run, one tempo/HMP block, and one interval day, with two easier runs supporting recovery and aerobic base.
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.