🏃‍♂️ 12-Week Half Marathon Training Plan – 1h45 Goal
Pace-Based Training (Non-Structured Workouts)

This 12-week half marathon training plan is designed for runners targeting a 1 hour and 45 minute finish time, using a clear and progressive pace-based approach. The program provides pacing guidance to help you build endurance, improve race-specific stamina, and gain confidence leading into your event.

This plan is not structured for direct device synchronization, but delivers detailed pace targets and session cues you can follow using 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 and consistency
• Runners who prefer pace guidance over rigid structured files
• Those who thrive with longer buildup and progression

This plan is ideal for athletes looking for a more gradual development versus an 8-week peaking program.

🔹 Plan structure

• 12 weeks of progressive training
• Steadily increased long runs with pacing cues
• Tempo runs and threshold workouts to build aerobic strength
• Recovery and easy runs for adaptation
• Midweek quality sessions aligned with goal pace
• Taper period to sharpen performance before race day

Each week is designed to balance intensity and recovery, allowing consistent progress toward your race target.

🔹 Pace-based approach

Workouts use target pace ranges tied to your 1h45 goal, helping you:

• Learn pacing strategies relevant to your race pace
• Develop endurance at goal effort
• Execute workouts with clarity and purpose
• Adjust effort based on conditions or terrain

This flexible approach works with any watch or running app.

🔹 Equipment / Requirements

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

🏁 Train smarter, race stronger

A sub-1h45 half marathon is a clear performance milestone. This 12-week plan provides a structured progression and practical pace guidance to help you refine endurance, sharpen pacing, and step into your next race with confidence.