Guide d'entraînement Half Marathon
Comment courir un Half Marathon en Sub-1:45
Running a half marathon in under 1 hour 45 minutes requires averaging about 5:00 per kilometer - a pace that demands both speed and endurance. This is a popular goal for experienced runners looking to push their limits.
Allure /km
4:58
Allure /mile
8:00
Vitesse
12.1 km/h
Quels sont les prérequis pour courir un Half Marathon en 1:45:00 ?
10K Time Trial
Under 48 minutes indicates sub-1:45 half fitness
3×3K Repeats
Complete each rep at 4:50-4:55/km pace
Weekly Mileage
45-60 km per week for at least 8 weeks
Principes clés d'entraînement
Suivez ces principes pour développer la condition physique nécessaire.
Build Mileage Gradually
Target 45-60 km per week. Increase by no more than 10% weekly.
Exemple: Build from 45 km to 55-60 km over 8-10 weeks
Include Intervals
One quality speed session per week at faster than race pace.
Exemple: 6×1km at 4:40-4:45/km with 2-3 minutes recovery
Add Tempo Runs
Run at race pace or slightly slower to build lactate threshold.
Exemple: 35-45 minutes at 5:05-5:10/km pace
Long Runs with Pace Work
Build to 18-22 km, sometimes including race-pace segments.
Exemple: 18 km with final 6 km at goal pace
Strength Work
Regular strength training improves running economy.
Exemple: Squats, lunges, core work - 2x per week for 20 minutes
Semaine type d'entraînement
Voici à quoi pourrait ressembler une semaine d'entraînement typique.
| Jour | Séance | Détails |
|---|---|---|
| Lundi | Rest | Complete rest or mobility work |
| Mardi | Intervals | 6×1km at 4:40/km with 2-3min recovery |
| Mercredi | Easy Run | 8 km at conversational pace |
| Jeudi | Tempo Run | 40 min at 5:05/km pace |
| Vendredi | Easy Run + Strength | 5 km easy + 25 min strength |
| Samedi | Long Run | 18-20 km, last 5 km at goal pace |
| Dimanche | Easy Run | 6 km recovery run |
Vous voulez un plan d'entraînement personnalisé adapté à votre emploi du temps ?
Stratégie le jour de la course
Suivez ce plan d'exécution pour atteindre votre objectif.
- 1
Warm up with 10-15 minutes easy jogging, dynamic drills, and strides
- 2
Start at goal pace (4:58/km) - first 5K should feel controlled
- 3
Hit 10K at around 50 minutes, halfway at 52:30
- 4
Take gels at planned intervals and practice this in training
- 5
Kilometers 15-18 require mental toughness - stay focused on form
- 6
Final 5K: commit to maintaining pace and push hard to the line
Erreurs courantes à éviter
- Going out at 4:45/km and struggling in the second half
- Not enough long runs with race-pace segments
- Insufficient total weekly mileage
- Neglecting fueling strategy
- Running too hard in the days before the race
Questions fréquentes
Yes, a 1:45 half marathon is a very good time. It places you well ahead of the average finisher and demonstrates strong speed-endurance ability.
Objectifs similaires
Prêt à courir un Half Marathon en Sub-1:45 ?
Obtenez un plan d'entraînement IA personnalisé basé sur votre forme actuelle et votre emploi du temps.