Training plans Half marathon
The sub-1:45 half marathon
A sub-1:45 half marathon works out at 4:59/km (8:01/mi), held for the full distance. Typical preparation is 11–15 weeks of 48–67km a week, spread over 4–5 sessions. The work splits into three paces: easy volume at 5:54–6:29/km, threshold running near 4:49/km, and interval reps around 4:34/km. A recent race time is the truest guide to whether this goal fits this season.
Last updated 2026-07-03 · paces computed, not copywritten
Goal pace
4:59/km
8:01/mi
Typical build
11–15 weeks
48–67 km/week
Runs per week
4–5
3 key sessions + easy volume
Required paces
| SESSION | PACE (/KM) |
|---|---|
| Easy runs | 5:54–6:29 |
| Long run | 5:24–5:54 |
| Tempo | 4:49 |
| Intervals | 4:34 |
| Race pace | 4:59 |
Splits at goal pace
| CHECKPOINT | CLOCK |
|---|---|
| 5K | 24:53 |
| 10K | 49:46 |
| 15K | 1:14:39 |
| Finish | 1:45:00 |
These are dead-even splits — going out quicker than 4:59/km is the most common way a 1:45 slips away in the final quarter.
A typical week
Key session 1
Intervals — reps around 4:34/km (5K effort) with jog recoveries
Key session 2
Tempo — sustained comfortably-hard running near 4:49/km
Long run
The week's cornerstone at 5:24–5:54/km, adding 1:45-pace finishes as race day nears
Plus 2+ easy runs. The remaining runs stay genuinely easy (5:54–6:29/km); they carry the volume the key sessions are built on.
Asked often
- What pace is a sub-1:45 half marathon?
- 4:59 per kilometre, held for the full half marathon. Even or slightly negative splits protect a 1:45 far better than a fast start.
- How long should I train for a sub-1:45 half marathon?
- From a reasonable base, 11–15 weeks. Start from where your running actually is: a recent race time sets the half marathon timeline better than the calendar does.
- What happens if I miss training weeks?
- A static plan quietly breaks — every later week assumes fitness you didn't build. An adaptive plan like RunV's re-ramps volume and recalibrates paces so the 1:45 goal stays honest.
This fitness at other distances
- Marathon: 3:38:55 equivalent
- 10K: 47:35 equivalent
- 5K: 22:50 equivalent
The engine behind your sub-1:45
RunV builds your sub-1:45 plan around your week, then recalibrates it after every run — finished, cut short, or missed.
