Sub-1:45 half marathon training plan

By Eli Fayerman, running coach and founder of Running Schedule · Updated October 13, 2026

This free 12-week plan takes a runner from about 25 miles a week to a half marathon under 1:45. It builds for seven weeks, holds a peak block for three, then tapers for two. Every week and every session is below.

For runners with a recent 10K around 47:30 who want to break 1:45 in the half marathon.

Built for a runner who already runs about 40 km a week on 5 days and has been running for 4 years. The plan follows principles from published training research, and its numbers are benchmarked against widely used published plans.

Your race date, your running days, and a plan that adjusts when you miss a run. Create my plan

How long is the plan?

The plan runs 12 weeks, race week included. Weeks 1 to 7 build your mileage, with an easier week in week 5. Weeks 8 to 10 are the peak block, and the last two weeks taper so you reach the start line fresh.

How many miles a week?

It starts at about 25 miles a week on five days and adds 2 to 4 miles a week. After the easier week in week 5, the build picks up where it left off. Mileage reaches 43 miles in week 8 and stays between 39 and 43 through week 10.

What is the longest run?

The longest run is 15 miles, first in week 8. Long runs in weeks 7 to 10 finish with a stretch at goal pace, 8:01 per mile, building to 6.2 miles at that pace. The rest, including the taper week, are at easy pace.

What if I miss a run?

A missed run is not made up later. Doubling up to catch up is the sudden jump in mileage the plan is built to avoid. In the plan you create, the schedule re-plans from the runs you actually did and tells you why in one sentence.

The schedule, week by week

Distances in mi · km

This is the full plan for the runner described above. Yours is built from your own race date, running days and current mileage, and it changes as you train.

Weekly volume

A 12-week plan: Build weeks 1 to 7, Peak weeks 8 to 10, Taper weeks 11 to 12. The biggest week is week 8, 70 km.

Build wk 1–7Peak wk 8–10Taper wk 11–12 Cutback week Race (21.1 km)
Weekly volume as a list
Week 1Build40 km
Week 2Build44 km
Week 3Build48 km
Week 4Build53 km
Week 5Build, cutback48 km
Week 6Build58 km
Week 7Build64 km
Week 8Peak70 km
Week 9Peak63 km
Week 10Peak70 km
Week 11Taper49 km
Week 12Taper28 km

Week 1

Build 40 km long run 13 km

Easy days marked with strides end with six 20-second pick-ups. They keep your legs used to speed alongside the harder sessions.

  1. Tue easy 6.5 km at easy pace, conversational the whole way. ~40 min
  2. Wed 7.5 km with 2 x 2 km at 4:58/km as cruise intervals. ~41 min
  3. Thu easy 6.5 km at easy pace, conversational the whole way. ~40 min
  4. Fri easy 6.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~39 min
  5. Sun long 13 km all at easy pace. ~1 h 20

Week 2

Build 44 km long run 15 km
  1. Tue easy 7 km at easy pace, conversational the whole way. ~43 min
  2. Wed 7.5 km with 4 x 0.8 km at 4:28/km and jog recoveries. ~41 min
  3. Thu easy 7 km at easy pace, conversational the whole way. ~43 min
  4. Fri easy 7.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~45 min
  5. Sun long 15 km all at easy pace. ~1 h 32

Week 3

Build 48 km long run 17 km
  1. Tue easy 7.5 km at easy pace, conversational the whole way. ~46 min
  2. Wed 8 km with 2 x 2.4 km at 4:58/km as cruise intervals. ~43 min
  3. Thu easy 7.5 km at easy pace, conversational the whole way. ~46 min
  4. Fri easy 8 km at easy pace, then 6 strides of 20 seconds, walk back between. ~48 min
  5. Sun long 17 km all at easy pace. ~1 h 44

Week 4

Build 53 km long run 19 km
  1. Tue easy 8.5 km at easy pace, conversational the whole way. ~52 min
  2. Wed 8.5 km with 5 x 0.8 km at 4:28/km and jog recoveries. ~45 min
  3. Thu easy 8.5 km at easy pace, conversational the whole way. ~52 min
  4. Fri easy 8.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~51 min
  5. Sun long 19 km all at easy pace. ~1 h 56

Week 5

Build Cutback 48 km long run 14 km

Cutback week: volume drops so the weeks of work before it can settle.

  1. Tue easy 8.5 km at easy pace, conversational the whole way. ~52 min
  2. Wed 8.5 km with 2 x 2.4 km at 4:58/km as cruise intervals. ~46 min
  3. Thu easy 8.5 km at easy pace, conversational the whole way. ~52 min
  4. Fri easy 8.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~51 min
  5. Sun long 14 km all at easy pace. ~1 h 26

Week 6

Build 58 km long run 21 km

Interval reps get longer from this week: the block is a third through.

  1. Tue easy 9 km at easy pace, conversational the whole way. ~55 min
  2. Wed 10 km with 5 x 1 km at 4:28/km and jog recoveries. ~53 min
  3. Thu easy 9 km at easy pace, conversational the whole way. ~55 min
  4. Fri easy 9 km at easy pace, then 6 strides of 20 seconds, walk back between. ~54 min
  5. Sun long 21 km all at easy pace. ~2 h 09

Week 7

Build 64 km long run 23 km
  1. Tue easy 10 km at easy pace, conversational the whole way. ~1 h 01
  2. Wed 10.5 km with 3 x 2.1 km at 4:58/km as cruise intervals. ~57 min
  3. Thu easy 10 km at easy pace, conversational the whole way. ~1 h 01
  4. Fri easy 10.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  5. Sun long 23 km 19 km easy, then finish with 4 km at (4:59/km). ~2 h 16

Week 8

Peak 70 km long run 24 km

A second quality session joins the week from this week: the block is two thirds through.

  1. Tue 11.5 km with 6 x 1 km at 4:28/km and jog recoveries. ~1 h 00
  2. Wed easy 11.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 09
  3. Thu easy 11.5 km at easy pace, conversational the whole way. ~1 h 10
  4. Fri 11.5 km with 4 x 1.8 km at 4:58/km as cruise intervals. ~1 h 02
  5. Sun long 24 km 18 km easy, then finish with 6 km at (4:59/km). ~2 h 20

Week 9

Peak 63 km long run 20 km

A lighter week between the block's long weeks: 63 km rather than 70 km, and the long run steps back.

  1. Tue 11 km with 3 x 2.1 km at 4:58/km as cruise intervals. ~1 h 00
  2. Wed easy 10.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 03
  3. Thu easy 10.5 km at easy pace, conversational the whole way. ~1 h 04
  4. Fri 11 km with 5 x 1 km at 4:28/km and jog recoveries. ~59 min
  5. Sun long 20 km 12 km easy, then finish with 8 km at (4:59/km). ~1 h 53

Week 10

Peak 70 km long run 24 km
  1. Tue 11.5 km with 6 x 1 km at 4:28/km and jog recoveries. ~1 h 00
  2. Wed easy 11.5 km at easy pace, then 6 strides of 20 seconds, walk back between. ~1 h 09
  3. Thu easy 11.5 km at easy pace, conversational the whole way. ~1 h 10
  4. Fri 11.5 km with 4 x 1.8 km at 4:58/km as cruise intervals. ~1 h 02
  5. Sun long 24 km 14 km easy, then finish with 10 km at (4:59/km). ~2 h 15

Week 11

Taper 49 km long run 14 km
  1. Tue easy 8.5 km at easy pace, conversational the whole way. ~52 min
  2. Wed 9 km with 4.9 km steady at 4:58/km. ~49 min
  3. Thu easy 8.5 km at easy pace, conversational the whole way. ~52 min
  4. Fri easy 9 km at easy pace, then 6 strides of 20 seconds, walk back between. ~54 min
  5. Sun long 14 km all at easy pace. ~1 h 26

Week 12

Taper 49.1 km

Race week: the work is done, so keep it short and easy until race day.

  1. Tue easy 7 km at easy pace, conversational the whole way. ~43 min
  2. Wed easy 7 km at easy pace, conversational the whole way. ~43 min
  3. Thu easy 7 km at easy pace, conversational the whole way. ~43 min
  4. Fri easy 7 km at easy pace, conversational the whole way. ~43 min
  5. Sun race 21.1 km Race day: the half marathon you have been training for.

Create my plan

This is a training plan, not medical advice. Check with a doctor before starting if you have an injury or a health condition.