Sub 1:45 Half Marathon Training Plan
Sub 1:45 is a significant step up from sub 2. The pace of 8:00 per mile requires strong aerobic fitness and the ability to sustain a moderately hard effort for over 100 minutes. This plan adds a fifth running day, longer tempo sessions, and more race pace work compared to beginner plans. It is built for runners who have already completed a half marathon and want to get faster.
Goal Time
1:44:59
Target Pace
8:00/mile (4:58/km)
Duration
12 weeks
Difficulty
Intermediate
Before You Start
Half marathon PR under 2:00. Currently running 20 to 25 miles per week. 5K time under 24 minutes.
12 weeks Training Schedule
Four easy runs, one tempo (20 min at 7:45/mile). Long run 65 min. About 22 miles.
Tempo to 25 min. Long run 70 min. Add strides after one easy run.
Intervals: 6 x 800m at 7:20/mile. Long run 75 min. About 25 miles.
Tempo 28 min at 7:40. Long run 80 min. Building toward peak.
5 x 1 mile at 8:00 (goal pace). 2 min recovery. Long run 85 min.
3 x 2 mile at 8:00. 3 min recovery. Long run 90 min.
Long run 95 min. Tempo 30 min at 7:35. Peak volume at about 30 miles.
Long run 100 min with last 20 min at goal pace. 6 x 1K at 4:50/km.
4 x 2K at 7:55/mile. Long run 90 min. Still building race fitness.
Long run 80 min. 5 x 1K at 4:45/km. Starting to sharpen.
Long run 60 min easy. 3 x 1 mile at 7:55. Reduced volume.
Two easy shakeouts. Strides. Race day.
Key Workouts
Long Run with Pace Finish
Run 80+ minutes easy, then run the final 20 minutes at goal pace (8:00/mile). Simulates racing on tired legs.
Race Pace 2 Mile Repeats
2 mile repeats at 8:00/mile with 3 min recovery. Builds sustained race pace endurance.
Tempo Runs
25 to 30 minutes at 7:35 to 7:45/mile. Faster than race pace to build speed reserve.
Common Mistakes to Avoid
Long run too fast
Easy long runs at 8:45 to 9:15/mile. Save the fast finish for designated workout long runs.
Not fueling enough
Take gels at miles 5 and 9. Practice this in training on long runs.
Underestimating the distance
The half marathon is a real race. Miles 10 to 13 require mental toughness. Prepare for the grind.
Going out at goal pace
Start at 8:10/mile. Settle into 7:58 to 8:00. Push the last 5K. Negative split wins races.
Race Day Strategy
Mile 1 at 8:10. Miles 2 through 10 at 7:58 to 8:00. Miles 11 through 13 at 7:50 if feeling good. Bank nothing early, push late.
Nutrition Tips
Pre race meal 3 hours before (400 to 500 calories, carb heavy). Gel at miles 5 and 9. Water at every station. Sip, do not gulp.
Make Every Training Run Count
Training at 25 to 30 miles per week means massive territory coverage. Motera turns every long run into an exploration mission across your city.
Download Motera Free
MoteraFrequently Asked Questions
Is sub 1:45 a competitive half marathon time?
Yes. Sub 1:45 puts you in the top 25 to 30% of half marathon finishers. At many races, this is an age group podium contender.
What 5K time predicts a sub 1:45 half?
A 5K time of about 22 to 24 minutes suggests you have the speed for sub 1:45. The training builds the endurance to match.
How many long runs over 10 miles?
This plan includes 4 to 5 long runs of 10+ miles. The longest is about 12 miles (100 minutes).
Should I do a tune up race?
A 10K race 4 weeks before your goal half is a great tune up. Use it to practice pacing and race day routines.
What is the difference between sub 2 and sub 1:45 training?
Sub 1:45 adds a fifth running day, longer tempo sessions, more race pace work, and higher weekly mileage compared to sub 2 training.
