🏃♂️ 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 training plan includes access to the:
📘 CHL Endurance Running Athlete Guide
A practical guide designed to help you get the most out of your training process, including:
• training paces and intensity zones
• recovery and fatigue management
• race week recommendations
• basic nutrition guidelines for runners
• common mistakes to avoid
• how to properly use and adapt the training plan
🔗 Download the guide here:
https://drive.google.com/file/d/1cXPs3NETrHCvVrUuSQsyA76JufYZ3ruF/view?usp=sharing
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.
Entrenador de running, triatlón y ciclismo. Titulación académica en Ciencias del Deporte, experiencia con selecciones nacionales (ESP, URU, VEN). Planificación estructurada, trabajo por ritmos y control de carga para maximizar rendimiento y prevenir lesiones
Endurance coach specialized in running, triathlon and cycling. Sport Science Degree, experience working with national teams. Structured training, pace-based methodology & smart load management to maximize performance and reduce injury risk