As runners, we’re always chasing the next big goal. It might start with simply crossing the finish line of your first half marathon, then it’s breaking the two-hour mark, and before you know it, you’re eyeing 1:45 half marathon training plan and beyond. The good news is we’ve got a free one to help guide you!
Whether you’re chasing a 1:45 half marathon for the first time or giving it another shot, the key to getting there is practicing your goal pace. To hit that 1:45 finish, you’ll need to average an 8:00/mile. That may sound intimidating, but don’t worry with the right training (and a good day!) it’s totally doable!
It’s all about how you gradually build up practicing your goal race pace as the big day gets closer. And if you’re not too sure about how to do this, keep reading we’ve got you covered.
Tread Lightly Podcast Co-Host, Coach Laura Norris, designed this 12-week training plan to push outside your comfort zone and tackle workouts to get you race ready. We believe that this is a great fit for runners with a few years of experience under their shoes. BUT keep in mind you’ll want to have a solid base built before jumping into the 1:45 half marathon training plan.
Of course, if you’re looking for something more custom… we have 1:1 coaching spots available!
This plan will get you physically prepared, but chasing a goal like this also takes some mental grit. Running 13.1 miles means spending a lot of time in your head, so use these 12 weeks to build both your physical endurance and mental strength.
The challenges will come, but with the right mindset, you’ll be ready to tackle them head-on.
Who is This 1:45 Half Marathon Training Plan For?
This plan is best suited for more advanced runners, starting with a 30 mile week and building from there.
A 1:45 half marathon requires a goal pace averaging 8:00 mile, so while you have 12 weeks to prepare, it’s important to set a goal that feels challenging but realistic for where you’re starting.
We’ve broken out what you can expect from each phase of the training plan below!
If you’re a beginner or need a little more practice at the distance, check out our other free Half Marathon training plans:
- 20 Week Couch to Half Marathon
- 12 Week Beginner Half Marathon Plan
- How to Run a Sub 2 Hour Half Marathon
Training for a half marathon is not just about covering 13.1 miles (21 kilometers), it’s about everything from wearing the right gear to testing your fueling strategy and strengthening your mindset.
You’ve set a big goal for yourself, now is the time to trust the process and get comfortable with being uncomfortable.
Once race day rolls around, you’ll feel confident and prepared to take on whatever the day has in store.
1:45 Half Marathon Training Plan Breakdown
Over 12 weeks, this plan will help you develop the speed and endurance that you’ll need to power through race day. It includes a mix of easy runs, long runs, and speed workouts like tempo, lactate threshold runs, and strides.
When starting this plan you should be able to comfortably run 8-9 miles for a long run and a total of 25-30 miles per week.
If your race is going to have any elevation changes, make sure that you’re adding similar routes to your training so that you get comfortable tackling the uphills and downhills, especially at race day effort.
👉Get our free downloadable 1:45 half marathon plan and start using to train for your race!
Weeks 1-4 (Foundation)
Even though you’re coming into this plan with a solid base, the last thing you want is to go too hard too soon and peak early. We know you’re excited to get started but ease into things and build the right way.
The first few weeks are going to focus on shorter intervals and lactate threshold workouts. This part of training sets the foundation, so when it’s time to push harder, your body is ready.
Running slightly faster lactate threshold workouts will help you to develop the strength that you’ll need for those longer, race specific workouts later on.
Just glancing at the plan, it may not seem like it but there are scheduled cutback weeks. It might be tempting to push through but don’t skip them, and definitely don’t add extra workouts. They’re there for a reason so that your body can absorb training, recover, and start the next week feeling fresh.
Weeks 5-8 (Strength + Speed Development)
This is where the real fun begins and the workouts start to really push you outside of your comfort zone. The easy “honeymoon phase” is over. Now it’s time to dig in and start getting a feel for race day effort.
Two key workouts will start showing up regularly, goal pace and critical velocity intervals. We promise they’re not as scary as they sound!
Critical velocity workouts are run at a pace slightly faster than threshold but still feel smooth and controlled. They help build endurance and teach your body how to use energy more efficiently.
For a 1:45 half marathon, this is huge. Running at this effort teaches your body to be able to hold your goal pace longer without starting to hit the infamous wall. Each workout builds on the next so that feeling of being comfortably uncomfortable gets a little more manageable.
Since you’ve run the distance before, now is the time to structure 13 and 14 mile runs to mimic the physical and mental hurdles you’ll face on race day.
This is my favorite part of the training plan, progression runs and goal pace intervals! These workouts teach you how to pick up the pace at different points, so when it’s time to push, your body knows exactly what to do.
This plan’s multiple long runs at 13 and 14 miles are meant for more advanced runners. We recommend modifying these workouts if you haven’t raced this distance before.
Don’t forget that your stomach reacts differently when taking fuel at an easy vs faster pace, so practicing now helps avoid any race day surprises. You’re going for a big goal, so there’s no time to waste running off course for a porta-potty!
Checkout how to fuel a half marathon if you aren’t sure where to start!
Weeks 9-10 (Peak + Race Specific Training)
We’re not going to sugarcoat it, peak weeks are the toughest part of any training cycle.
As you get closer to chasing that 1:45 goal, this is the time to fine tune your race day plan. This week includes not just your usual speed workout but also a long run workout where you will practice your goal pace one last time.
Treat this final long run just like race day. That means dialing in your fueling before, during, and after so there are no surprises when it really counts.
Listen to your body and if you’re feeling more fatigued than normal prioritize active recovery days in place of a workout. Sure this is an important phase of training but if you push yourself past its breaking point, you’re putting your race day performance in jeopardy.
Weeks 11-12 (Taper + Race Week)
Speed workouts during the taper? Yep, they still have a place in your training. But don’t worry, they are not going to be those super hard-pushing-the-limits kind like you did earlier in the plan. Instead, they’re focusing on your goal pace so that you keep on practicing.
Tapering is all about finding that sweet spot in training where your overall mileage decreases but you keep just enough intensity to stay sharp. If you cut back too much, there’s a chance that your legs will start to feel sluggish or heavy.
Plus having a little bit of speed helps to prevent the taper crazies!
If you’re looking for something that is more custom to your individual goals, don’t forget you can always reach out to us for 1:1 coaching!!
What Should You Do for Strength Training on This Plan?
Strength training is an important part of any training plan- no matter the distance. Strength training will reduce the risk of injury, improve your overall performance, and help you maintain better running form.
Do not make it super complicated and think that you need to spend hours at the gym.
Keep it simple with 20-30 minutes sessions focusing on full body workouts with bodyweight, resistance bands/weights or a combination will do just fine. (Of course, we also won’t complain if you can squeeze in more without overdoing it.)
For the first 8 weeks, you’ll have two strength training days, lower body and then upper body and core. As race day gets closer, the focus shifts to fine tuning your running.
In the final four weeks, you’ll switch to one strength session, with the second day focusing more on core and mobility to keep you feeling strong and ready to run your best.
Again, like with speed workouts, you will want to keep your lower body workout a few days apart from your long run so that you’re not running on super fatigued legs.
When you reach half marathon taper weeks the focus will shift to core exercises and mobility to help you prepare for race day.
What About Rest Days?
Scheduled cutback weeks are intentional because, without that recovery, you are just piling on the stress and not providing time for your muscles, joints, and tendons to actually absorb the work and get stronger.
There is also 1 planned rest day each week, you can move it around but do not skip it.
As you go through training, listen to your body and if you’re feeling more tired than usual, take an extra rest day. It’s not worth it to push through just to check something off of your list.
Start to look forward to your rest days and not dread them. Remember that you can’t give it your all in a workout or even on race day if you’re constantly pushing on empty.
Ready to get started?
👉Get the full free 1:45 half marathon plan here >>
There is just SO much more that we could tell you to get ready for to run a 1:45 half marathon.
We’ve actually broken it down into several articles, so save this page and come back as you move through stages to get the details.
All right, time to get training!! Remember we’re here for more tips or for that custom coaching to hit your big goals.
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