1:45 Half Marathon Training Plan

You’re ready to take on the 1:45 half marathon, and that’s no small feat. But here’s the good news—it’s achievable with the right plan. Over the next 12 weeks, we’ll break down the workouts and strategies that will get you across the finish line faster. 

From increasing your stamina to adding speed, every step is about getting you closer to that 1:45 goal. Ready to take on the challenge? Let’s dive into your plan and get started!  

Why 1:45 Half Marathon?

For experienced runners, a 1:45 finish in a half marathon is a perfect blend of speed and endurance. If you’ve conquered the 10K or half marathon distance and are ready to push your limits, this goal is the next level to aim for. Achieving this goal means optimizing your training and fine-tuning your race-day approach.

Are You Ready to Train for a 1:45 Half Marathon?

To tackle a 1:45 half marathon, you need to be ready for the challenge. Here’s what you should consider:

Fitness Prerequisites

You should be able to comfortably run 10 miles and have a current half-marathon time under 2 hours. To embark on this training plan, you should already meet the following benchmarks:

Self-Assessment Checklist:

If you check these boxes, you’re in a solid position to start training for a 1:45 goal.

Pacing for a 1:45 Half Marathon

To hit a 1:45 half marathon, you need to focus on maintaining a consistent pace throughout the race. Here’s the breakdown of the half marathon pacing strategy to employ: 

Target Pace

To achieve a 1:45 finish, your target pace should be around 8:00 per mile or 5:00 per kilometer. It’s important to maintain this pace consistently across the entire race. A slight deviation could cost you valuable time or lead to early fatigue, so staying focused on hitting this target is highly essential.

Even Pacing

One of the most straightforward strategies for a 1:45 goal is to run an even pace. This means aiming to cover each mile at the same pace throughout the race. It’s a solid approach because it prevents you from burning out in the early miles and ensures that you have enough energy to finish strong. 

For instance, running each mile at a consistent 8:00 minutes allows you to conserve energy for the entire distance, which effectively makes the race more manageable and predictable.

Negative Splits

Another effective strategy, especially for more experienced runners, is running negative splits—starting slower and gradually picking up the pace throughout the race. This approach works well because it allows your body to warm up gradually, conserving energy in the first half, and then pushing harder when you have more stamina in the second half. 

For example, you might start at an 8:10 pace for the first half and then gradually decrease to a 7:50 pace in the second half. This method helps prevent fatigue from setting in early and can result in a strong finish to reach your 1:45 goal.

Tools to Measure Pace

Here are a few tools to help:

But make sure you’re not going too fast early on, which can lead to burnout, and be prepared to pick up the pace toward the end if you’re aiming for negative splits.

1:45 Half Marathon Training Plan: Week-by-Week, Day-by-Day Guide

Below is a detailed half marathon training plan for the 1:45 goal. It’s a day-by-day plan spread across 8–12 weeks. It balances endurance, speed, and recovery while gradually building toward your 1:45 half marathon goal.

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Final Weeks: Tapering

Week 9

Week 10 (Race Week)

Adjust based on your fitness level, and listen to your body throughout the process.

How to Build Endurance

Endurance is the backbone of achieving a 1:45 half marathon. A structured approach to increasing mileage and prioritizing long runs is essential for building the stamina needed to sustain your target pace over 13.1 miles.

Mileage Progression

Gradual mileage progression is key to avoiding burnout or injury. Increase your weekly mileage by no more than 10% per week. This steady increase allows your body to adapt to the demands of running longer distances while minimizing stress.

The Role of Long Runs

The long run is the cornerstone of endurance training. Start with a manageable distance and build up to at least 13 miles during your training plan. Long runs simulate race conditions, improve aerobic capacity, and help your body learn to burn fat efficiently as fuel.

Tips for Successful Long Runs

  1. Pacing: Keep your long run pace about 30–60 seconds slower per mile than your target race pace. This ensures you build endurance without overexerting yourself.
  2. Hydration: Stay hydrated during long runs. Use a handheld bottle or hydration belt and take small sips regularly. Incorporate electrolyte drinks to replenish lost minerals.
  3. Post-Run Recovery: After a long run, prioritize recovery. Refuel within 30 minutes with a mix of carbs and protein to replenish glycogen stores and repair muscles. Stretch or foam roll to prevent stiffness and promote circulation.

Nutrition for a 1:45 Half Marathon

Your nutrition strategy plays a critical role in training and racing. Proper fueling ensures sustained energy, supports recovery, and prevents fatigue.

Pre-Run Meals

Before a long run or race, focus on a meal rich in complex carbohydrates, moderate in protein, and low in fat. Aim to eat 2–3 hours before running to allow for digestion. Examples include oatmeal with banana, whole-grain toast with nut butter, or a rice dish. Hydrate with water or an electrolyte drink to ensure you start the run well-hydrated.

Mid-Run Fueling

For runs over 90 minutes, mid-run fueling is essential. Options include:

Post-Run Recovery

Recovery nutrition is about replenishing glycogen and aiding muscle repair. Aim for a carb-to-protein ratio of around 3:1. Post-run recovery foods include chocolate milk, a protein smoothie with fruits, or a meal with rice and lean protein. Rehydrate with water or electrolyte drinks, especially after longer runs.

Final Thoughts

Chasing a 1:45 half marathon is no small feat, but with structured training, consistency, and smart race-day execution, it’s achievable. Picture yourself crossing the finish line, clocking that goal time—it’s worth every mile.