Distance: Half marathon
Target pace: 4:59
Available on: Premium
Tempo
4:35 - 5:05
min/km
Long/Slow
5:47 - 6:36
min/km
Intervals
4:02 - 4:24
min/km
Our Sub 1 hour 45 minutes Half marathon training plan is over 12 weeks
You can decide if you want to do all 12 weeks or start at any point during the training plan, it's completely up to you.
Try our Sub 1 hour 45 minutes Half marathon plan.Awesome, you've chosen a plan that should give you a tough but rewarding challenge. A half-marathon at this pace requires the perfect balance of working on speed but also getting a lot of miles under your belt, and this plan reflects that. Aim to get as many of the mid-week speed sessions done and also carve out a couple of hours at the weekend for a nice slow long run. We've added more timed long runs than normal so you can keep tabs on your progress towards hitting your target pace after the 12 weeks.As always, those easy days can be replaced with some lower impact or strength work, alternatively recharge with some yoga or a full rest day.
Ready to get started on your journey?
Week 3 -
Distance: 50.3 km -
Number of runs: 5
Monday
Rest
Tuesday
Ladder Intervals
Pace: 4:02 - 4:21 / km
Wednesday
Easy 11km
Pace: 5:33 - 6:03 / km
Thursday
Tempo
Pace: 4:35 - 5:05 / km
Friday
Rest
Saturday
Easy 5km
Pace: 5:33 - 6:03 / km
Sunday
Long Run 16km
Pace: 5:48 - 6:33 / km
Week 7 -
Distance: 54.0 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 4:02 - 4:21 / km
Wednesday
Easy 13km
Pace: 5:33 - 6:03 / km
Thursday
Tempo
Pace: 4:35 - 5:05 / km
Friday
Rest
Saturday
Easy 5km
Pace: 5:33 - 6:03 / km
Sunday
Mixed-Pace Long Run
Pace: 5:48 - 6:33 / km
Week 10 -
Distance: 59.5 km -
Number of runs: 5
Monday
Rest
Tuesday
Intervals
Pace: 4:02 - 4:21 / km
Wednesday
Easy 11km
Pace: 5:33 - 6:03 / km
Thursday
Progression
Pace: 4:35 - 5:05 / km
Friday
Rest
Saturday
Easy 5km
Pace: 5:33 - 6:03 / km
Sunday
Progression
Pace: 5:48 - 6:33 / km
