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Sub-1:45 is the natural next half marathon goal after sub-2. The pace is 8:00 per mile (4:58/km) for 13.1 miles. That's 15 minutes faster than sub-2, and the training jump is real — you can't just keep doing the same workouts at slightly faster paces. Sub-1:45 demands more threshold work, more sustained tempo running, and tighter pacing.

For the broader half marathon picture, see the half marathon training plan guide. For the easier goal, see sub-2 half marathon plan.

The Honest Prerequisites

  • Recent 10K under 47 minutes. If you can run a 10K at 7:34/mile, the half marathon math works.
  • Recent half marathon at 1:50-1:55. Going from 2:00+ to sub-1:45 in one cycle is a stretch.
  • 4 days a week of running, with one quality day. Sub-1:45 needs structured threshold work.
  • 30+ mile base. Higher mileage cushions the intensity demands.

Weekly Mileage and Structure

Most sub-1:45 half marathon plans peak at 30-40 miles per week with 4-5 runs:

  • Tuesday: Tempo (5-6 miles at half marathon pace, sandwich). 7-8 miles total.
  • Wednesday: Easy 5-6 miles
  • Thursday: Intervals (e.g., 6 × 1000m at 10K pace). 6-8 miles total.
  • Friday: Rest or easy 4 miles
  • Saturday: Long run, 10-13 miles, with race-pace miles in late weeks
  • Sunday: Recovery 4 miles or rest

Total: 32-40 miles. One tempo, one interval, one long run. Standard structure scaled for the goal.

The Long Run for Sub-1:45

Build long runs from 8-10 miles in early weeks to 12-13 miles at peak. Late in the build, add race-pace work:

  • Week 8: 12 miles with last 4 at half marathon pace (8:00/mile)
  • Week 10: 13 miles with last 6 at half marathon pace
  • Week 11: 12 miles with middle 7 at half marathon pace

If you can hit these workouts, you have the fitness for sub-1:45. If marathon pace feels impossibly hard, drop expectations and target 1:50 instead.

Pacing Sub-1:45 on Race Day

  • First mile: 8:05-8:10. Slightly slower than goal.
  • Miles 2-10: 7:58-8:00. Lock in.
  • Miles 10-13: Hold 8:00 or push slightly faster.

Like every distance, negative splits beat positive splits. Don't go out at 7:45 in mile one — by mile 11 you'll be at 8:30 and miss the goal.

Build a sub-1:45 plan

Pheidi creates a sub-1:45 half marathon plan tailored to your current fitness, weekly schedule, and race date. Free, adaptive.

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Key Takeaways

  • Sub-1:45 demands an 8:00/mile pace held for 13.1 miles. Reachable for runners who've done sub-2 and want the next step.
  • Honest prerequisites: 47 min 10K, recent 1:50-1:55 half marathon, 4 days a week, 30+ mile base.
  • Most sub-1:45 plans peak at 30-40 mpw. One tempo, one interval, one long run.
  • Race-pace miles in long runs are essential. Build to 13 miles with 6+ at race pace.
  • Pace conservatively. First mile 8:05-8:10. Negative splits beat positive splits.