Half Marathon in 1h45
Target intermediate half marathon performance. This 10-week plan combines endurance, threshold, and speed work to help you complete 21k in 1h45.
Prerequisites
- ✓Run 10k in 50 minutes
- ✓Have completed one half marathon
- ✓5+ months of regular running
- ✓Available for 4 sessions per week
Exporter ce plan
Ajoute les séances à ton calendrier ou exporte-les vers ta montre Garmin / Coros.
Week-by-week program
35 min en endurance facile - 70% FCM
2 x (7 min 80% FCM / 2 min repos) - Allure 1h45 tempo
30 min - 70% FCM
60 min - 70% FCM
38 min - 70% FCM
5 x (3 min 83% FCM / 2 min repos) - Allure rapide de compétition
12 min 80% FCM - Allure tempo continue
75 min - 70% FCM
40 min - 70% FCM
6 x (2 min 30 sec 84% FCM / 1 min 30 sec repos)
15 min 80% FCM
90 min - 70% FCM (18-19 km)
35 min - 70% FCM
5 x (2 min 82% FCM / 1 min 30 sec repos)
25 min - 70% FCM
80 min - 70% FCM (16 km)
25 min - 70% FCM
20 min - 70% FCM
Jour de repos complet
SEMI-MARATHON 21.1 km - Visez 1h45 !
This plan shows key weeks from the 10-week program. Intermediate weeks follow the same pattern with progressive intensity.
Training tips
- 1.Target pace is 5 min/km - train regularly at this speed
- 2.Long runs should progress to maximum 18k
- 3.Do tempo sessions to get your body used to race pace
- 4.Add strength training 2x/week (30 min)
Frequently Asked Questions
How do I know if 1h45 is a realistic goal for me?
If you can run 10k in 50 minutes and 5k in 24-25 minutes, 1h45 for a half marathon is realistic. You should also maintain 5 min/km for 15+ minutes during interval sessions. Trust your training data.
What's the best pacing strategy for a half marathon?
Start slightly below target pace (4:50/km for first 5k). Then maintain your target pace (5 min/km). If you feel good at 15k, you can increase slightly. Don't get swept up in race day excitement!
Should I do a fast 10k before the half marathon race?
Not one week before. You can do a 10k test 3-4 weeks before to check progress, but the last week should be very easy. Do easy 20-25 min runs in the days before the race.