Half Marathon Training Guide
How to Run a Sub-1:45 Half Marathon
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.
Pace /km
4:58
Pace /mile
8:00
Speed
12.1 km/h
What are the prerequisites to run a 1:45:00 Half Marathon?
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
Key Training Principles
Follow these principles to build the fitness needed for your goal.
Build Mileage Gradually
Target 45-60 km per week. Increase by no more than 10% weekly.
Example: 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.
Example: 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.
Example: 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.
Example: 18 km with final 6 km at goal pace
Strength Work
Regular strength training improves running economy.
Example: Squats, lunges, core work - 2x per week for 20 minutes
Sample Training Week
Here is what a typical training week might look like.
| Day | Workout | Details |
|---|---|---|
| Monday | Rest | Complete rest or mobility work |
| Tuesday | Intervals | 6×1km at 4:40/km with 2-3min recovery |
| Wednesday | Easy Run | 8 km at conversational pace |
| Thursday | Tempo Run | 40 min at 5:05/km pace |
| Friday | Easy Run + Strength | 5 km easy + 25 min strength |
| Saturday | Long Run | 18-20 km, last 5 km at goal pace |
| Sunday | Easy Run | 6 km recovery run |
Want a personalized training plan tailored to your schedule and fitness level?
Race Day Strategy
Follow this race day execution plan to hit your goal.
- 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
Common Mistakes to Avoid
- 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
Frequently Asked Questions
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.
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