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Half marathon plan · 1h45

Half marathon in 1h45: 12-week plan

12 weeks, 4 runs a week, to run a half marathon in 1h45 (4:59/km). Written for a VMA around 15 km/h. Week 1 is about 32 km; the biggest week reaches 55 km and the longest run lasts 1h45. Every session has its targets: a share of VMA for easy runs and intervals, your goal pace for race-pace work.

Weeks
12
Runs per week
4
Biggest week
55 km
Race pace
4:59 /km

Free account, you choose the start date. Every session can be moved or edited afterwards.

Weekly volume

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  • Base
  • Build
  • Half marathon pace
  • Taper

Week-by-week schedule

Every session with its targets. Each one carries a step-by-step workout that goes to your watch once the plan is imported.

Targets are a share of VMA or your goal pace. Once the plan is imported, OpenAthlete works them out from the VMA in your profile, and your Garmin, COROS or Suunto watch shows your own paces.

Base

Easy volume, short fast reps and strides. The long run grows a little each week. Week 4 is lighter, to absorb the work.

Week 1Base32 km
  • TueFartlek20 min warm-up, 8 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 2Base35 km
  • Tue30/30 intervals20 min warm-up, 14 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 20 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run1h10 at an easy, even pace (62–70% VMA).62–70% VMA
Week 3Base39 km
  • Tue30/30 intervals20 min warm-up, 16 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 25 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run1h20 at an easy, even pace (62–70% VMA).62–70% VMA
Week 4Easier week29 km
  • TueEasy run + strides35 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • WedEasy run35 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides35 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run55 min at an easy, even pace (62–70% VMA).62–70% VMA

Build

VMA intervals and threshold work, longer long runs. Week 8 is lighter, to absorb the work.

Week 5Build42 km
  • TueVMA intervals20 min warm-up, 10 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriThreshold20 min warm-up, 3 × 8 min at threshold (85–88% VMA) with 90 s jog between, 10 min cool-down.85–88% VMA
  • SunLong run1h20 at an easy, even pace (62–70% VMA).62–70% VMA
Week 6Build45 km
  • TueVMA intervals20 min warm-up, 6 × 800 m at 95–100% VMA with 2 min jog between, 10 min cool-down.95–100% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 30 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run1h30 at an easy, even pace (62–70% VMA).62–70% VMA
Week 7Build50 km
  • TueLong intervals20 min warm-up, 5 × 1 km at 92–97% VMA with 2 min 30 s jog between, 10 min cool-down.92–97% VMA
  • WedEasy run50 min easy (62–70% VMA).62–70% VMA
  • FriThreshold20 min warm-up, 4 × 8 min at threshold (85–88% VMA) with 90 s jog between, 10 min cool-down.85–88% VMA
  • SunLong run, fast finish1h40 in all: easy (62–70% VMA), then the last 10 min at half marathon pace (4:59/km).62–70% VMAGoal pace 4:59/km
Week 8Easier week33 km
  • TueFartlek20 min warm-up, 7 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run1h05 at an easy, even pace (62–70% VMA).62–70% VMA

Half marathon pace

Half marathon pace in the midweek session and at the end of the long runs.

Week 9Race pace51 km
  • TueLong intervals20 min warm-up, 5 × 1 km at 92–97% VMA with 2 min 30 s jog between, 10 min cool-down.92–97% VMA
  • WedEasy run50 min easy (62–70% VMA).62–70% VMA
  • FriHalf marathon pace20 min warm-up, 3 × 3 km at half marathon pace (4:59/km) with 2 min jog between, 10 min cool-down.Goal pace 4:59/km
  • SunLong run, fast finish1h35 in all: easy (62–70% VMA), then the last 20 min at half marathon pace (4:59/km). Drink and take your race-day gels on the way, to test them.62–70% VMAGoal pace 4:59/km
Week 10Biggest week55 km
  • TueThreshold20 min warm-up, 3 × 10 min at threshold (85–88% VMA) with 90 s jog between, 10 min cool-down.85–88% VMA
  • WedEasy run50 min easy (62–70% VMA).62–70% VMA
  • FriHalf marathon pace20 min warm-up, 2 × 5 km at half marathon pace (4:59/km) with 3 min jog between, 10 min cool-down.Goal pace 4:59/km
  • SunLong run, fast finish1h45 in all: easy (62–70% VMA), then the last 30 min at half marathon pace (4:59/km). Drink and take your race-day gels on the way, to test them.62–70% VMAGoal pace 4:59/km

Taper

Less volume, a little intensity to stay sharp, and you start the race fresh.

Week 11Taper39 km
  • TueVMA intervals20 min warm-up, 6 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriHalf marathon pace20 min warm-up, 2 × 3 km at half marathon pace (4:59/km) with 2 min jog between, 10 min cool-down.Goal pace 4:59/km
  • SunLong run, fast finish1h10 in all: easy (62–70% VMA), then the last 10 min at half marathon pace (4:59/km).62–70% VMAGoal pace 4:59/km
Week 12Race week37 km
  • TueEasy run with goal pace35 min easy, with 3 × 3 min at half marathon pace (4:59/km) in the second half.62–70% VMAGoal pace 4:59/km
  • WedEasy run30 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunRace day: half marathonRace day. Settle at half marathon pace (4:59/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 4:59/km

Paces for this goal

Finishing in 1h45 means 4:59 per kilometre on average. The plan writes every target as a share of VMA or as this goal pace. If your recent races say otherwise, check your VMA or a recent result before you start.

VMA calculatorRace time predictorPace calculator and splits

Paces for a VMA of 15 km/h

The VMA this plan is written for. With a different VMA, the same percentages give your own paces.

Used forTargetPace /km
Easy and long runs62–70% VMA5:43–6:27
Tempo runs80–84% VMA4:46–5:00
Threshold85–88% VMA4:33–4:42
Long intervals, fartlek92–97% VMA4:07–4:21
VMA intervals (800 m)95–100% VMA4:00–4:13
Short intervals (30/30, 400 m)100–105% VMA3:49–4:00
Goal pace1h454:59

Send the plan to your watch

Once imported, structured sessions go to Garmin, Suunto and COROS watches with their steps and paces. Activities come back from your watch or Strava and are matched to the planned session.

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A plan is a draft. Your calendar is the real thing.

Import a plan, then move, shorten or swap sessions as your weeks happen. Fitness and fatigue follow.

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