Your Speed/Distance Training Zones: 1:45 Half Marathon Training Plan
| Race Pace per Mile / Km | 800m Intervals | 1km Intervals | 2km Intervals | 10km Race Pace |
|---|---|---|---|---|
| 08:00/ 04:58 | 3min 44s (Speed: 12:8 kmph / 8 mph) | 4min 40s (Speed: 12:8 kmph / 8 mph) | 08:00 p/m / 04:58 pace 9:57 p/2km | 49min 46s |
1:45 Half Marathon Training Plan
| Day | Week 1 | Week 2 | Week 3 | 4 (rec week) |
|---|---|---|---|---|
| Monday | Rest/ cross-train | 45 mins easy | Rest/ cross-train | |
| Tuesday | 30mins easy | 45mins easy | Rest/ cross-train | |
| Wednesday | Rest/ cross-train | 30mins easy | Rest/ cross-train | Rest/ cross-train |
| Thursday | @08:00 p/m (9:57 min p/2km) 2 min Rec | Aim for 49:46 | @7:30p/mile (4:40p/km) 90s Rec | Rest/ cross-train |
| Friday | Rest/ cross-train | Rest/ cross-train | Rest/ cross-train | 45mins easy |
| Saturday | 45mins easy | @7:30p/mile (4:40p/km) 90s Rec | 45mins easy | Rest/ cross-train |
| Sunday | Long run, gentle pace: 60-75 mins | Long run, gentle pace: 75-90 mins | Long run, gentle pace: 90-120 mins | Rest/ cross-train |
1:45 Half Marathon Training Plan Components
Breakeven Sessions – 1:45 Half Marathon Training Plan
These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:
- Easy/ recovery run – this should be no quicker than 09:00 p/m pace, ideally aim for somewhere in the region of 10:00 minutes per mile.
- Long Run – 1-2 hours. Don't worry about pace, all your miles somewhere in the region of 10-11:00 minutes per mile, just enjoy the ride.
Breakthrough Sessions – 1:45 Half Marathon Training Plan
These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:
- 800m Reps – these will be faster than your target race pace and should be at 7:30 p/m pace (3:44 per 800m) with a 90 sec jogged recovery. 12:8 km/per hour / 8 mph for treadmill sessions.
- 1km Intervals – same as above, faster than race pace, try to hit 7:30 p/m pace again (4:40 per km) with a 90 sec jogged recovery. 12.8 km/per hour / 8 mph for treadmill sessions.
- 2km Intervals – at race pace, so do 08:00 p/m pace, 04:58 per km (9:57 per 2 km) with a 2 minute jogged recovery.
- 10km Timed Effort – run a 10k race/training run at your maximum, try and aim for a sub 49min 46s.
About this 1:45 Half Marathon Training Plan
The 1:45 half marathon training plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc.
It is recommended that after three months of using the 1:45 half marathon training plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.
To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.
On other plans, 10x1km intervals are no faster than race speed.
Hello sir, shouldn’t 10x1km intervals be at 4:58 pace? 4:40 pace sorry too fast.