Sub 1:45 Half Marathon Training Plan
Sub-1:45 for a half marathon (4:58/km) is a goal that separates regular runners from runners who train with intent. Getting there requires a solid aerobic base, the ability to sustain threshold effort for extended periods, and race-day pacing discipline. This 14-week plan provides the structure for runners who are ready to step beyond comfortable and develop the specific fitness needed for a meaningful personal best.
Who This Plan Is For
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Runners with a recent half marathon time of 1:52–2:05 looking for a structured breakthrough plan
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Athletes with a 10k time of 48–52 minutes wanting to build to half marathon quality
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Runners comfortable with five sessions per week including one threshold and one long run
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Self-coached athletes who understand training zones and want a plan that uses them properly
Entry Requirements
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10k time of 48 minutes or faster within the last 3 months
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Current weekly mileage of 25–35 miles
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Experience running at sustained effort for 60+ minutes
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Comfortable with basic pace and heart rate data
Plan Specifications
Weekly Training Hours 5-7 hours per week at peak.
5 sessions per week.
Plan Length 14 weeks, including a 2-week taper
Delivery Platform TrainingPeaks (structured workouts with targets)
Sport Running
Key Sessions Included
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Long runs building to 21 kilometres with structured race-pace finish sections from week 8
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Threshold tempo runs - 20–35 minutes at lactate threshold effort
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Half marathon pace intervals - 4 × 2km at goal race pace with controlled recovery
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Progression runs - easy start building to race pace over the final third
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Strides and cadence work embedded in easy runs
What You Get
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14-week structured TrainingPeaks plan with pace and HR targets per session
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Zone calibration guide based on your 10k time
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Race pace integration sessions from week 8
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Taper and race week schedule
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PDF: race day pacing for sub-1:45, fuelling strategy, warm-up protocol
How It Works - TrainingPeaks Delivery
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After purchase, you will receive an email with a link to connect the plan to your TrainingPeaks account. If you don't already have a TrainingPeaks account, you can create one for free - the free tier is sufficient for this plan.
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Once connected, every session will appear in your TrainingPeaks calendar on the correct day, with structured workout targets including pace zones, heart rate zones, duration, and session notes.
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Sessions sync automatically to Garmin, Wahoo, Apple Watch, and most other GPS devices via the TrainingPeaks app. You train to the targets on your device - no need to memorise sessions or carry notes.
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The plan starts from the date you choose at setup. If you have a specific race date, set that in TrainingPeaks and the plan will align automatically.
Coaching Instead?
If you'd like a coach to adapt this plan to your life, review your sessions, and support you through to race day, Essentials Coaching starts at £80/month for the first three months. Your training plan purchase price of £35 will be deducted from your first month's coaching fee if you upgrade within 30 days of purchase.
DISCLAIMER
This training plan is designed for general educational purposes and is not a substitute for personalised medical or coaching advice.
Before beginning any new training programme, consult a qualified medical professional, particularly if you have any pre-existing health conditions, injuries, or concerns. The targets and progressions within this plan are guides - if at any point training causes pain, illness, or excessive fatigue, rest and seek appropriate advice.
By purchasing this plan, you accept responsibility for how you apply it to your own training.
Barbour Performance Systems accepts no liability for injury or illness arising from the use of this plan.