Sub-1:45 Half Marathon

About the plan

12-week plan for runners aiming to finish a half marathon in under 1:45 (4:58/km pace, or 8:00/mile). This goal demands consistent speed and the ability to hold a pace close to threshold for almost two hours. The program trains 5 days a week with two quality workouts per week, a progressive long run up to 1:50 and easy maintenance runs. The specific phase includes mixed intervals and long 5-minute repeats, plus fast finish runs with up to 20 minutes at threshold pace.