Run a half marathon in 12 weeks. target race timing: 1:45

Author

Tony Persson

All plans by this Coach

Length

13 Weeks

Typical Week

3 Run

Longest Workout

11.18 miles

Plan Specs

running half marathon

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Summary

If you have completed a half marathon in around 2 hours and want to get your timing down to 1:45, this 12 weeks program gives you the structure to do so.
By running three times a week in a structured way it is possible to reach 1:45 timing in 12 weeks.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:43

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Back to Plan Details

Sample Day 1

0:35:00
3.11mi
Easy

Slow jog.
Pace is painfully slow and easy, best done alone. 
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).

Sample Day 4

0:35:00
3.11mi
Easy

Slow jog.
Pace is painfully slow and easy, best done alone. 
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).

Sample Day 6

0:43:45
4.35mi
LSD

Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).

Sample Day 8

0:49:20
4.97mi
Build-up

Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).

Sample Day 11

0:49:20
4.97mi
Build-up

Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).

Sample Day 13

1:13:00
7.46mi
LSD

Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).

Sample Day 15

0:46:00
4.97mi
Tempo

Run.
Pace is moderate. It should be possible to have a conversation at most times during the run. (0:30-1:00 min/km slower than your targeted half marathon race pace).

Run a half marathon in 12 weeks. target race timing: 1:45

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