🏃‍♂️ Half Marathon Training Plan – 1h45 Goal - Pace-Based Training

This half marathon training plan is designed for runners targeting a 1 hour and 45 minute finish time using a pace-based approach. The plan provides clear guidance on how to use target paces to run workouts with purpose, improve endurance, and build confidence for race day.

This plan is not structured for direct device synchronization, but delivers pacing guidance you can follow with any GPS watch or running app.

🔹 Who this plan is for

• Intermediate runners aiming for a 1:45 half marathon
• Athletes with a solid running base
• Runners who prefer pace guidance over generic volume prescriptions
• Those who want a clear progression without structured workout files

This plan suits runners who understand pace zones and can interpret sessions manually.

🔹 Plan structure

• Progressive weekly training
• Long runs with pace guidance
• Tempo and threshold runs to build aerobic strength
• Easy runs to support recovery and adaptation
• Midweek quality sessions aligned with target race pace
• Taper phase leading up to race day

Each week’s layout is designed to balance workload and recovery, with pace targets embedded in key workouts.

🔹 Pace-based approach

Workouts use target pace ranges based on your 1h45 goal to help you:

• Develop a strong pacing strategy for long runs
• Improve consistency at goal effort
• Execute sessions with a clear purpose
• Adjust intensity based on conditions or terrain

This method lets you train with structure even without device-ready files.

🔹 Equipment / Requirements

• Running shoes suitable for endurance training
• GPS watch, running app, or timing device
• Access to track, road, or treadmill
• Optional heart rate monitor for additional feedback

🏁 Train with clarity

A 1h45 half marathon requires both endurance and precise pacing. This plan gives you a roadmap to refine your fitness, strengthen your pacing ability, and approach race day with confidence — all using pace-based guidance you can apply with any watch or app.