Sub 1:45 Half Marathon Plan

Sub-1:45 Half Marathon Training Plan

For runners with a strong aerobic base who want to break 1 hour 45 minutes.

This is the most demanding of the RunLean half marathon plans. It assumes you’re already handling serious training volume, so the work is about sharpening that base into real race speed over 21.1km, not building it from nothing. Pace work starts from week 3, and the margin for error is smaller at this level: the half marathon still punishes an ambitious start, and fading in the final 5km costs far more than it saves in the first 5km.

The plan moves through longer tempo runs, threshold intervals, and race-pace work at 5:00/km, with long runs building up to 110 minutes, including race-pace miles late in the run, so the final 5km feels controlled rather than unfamiliar on race day.

What’s included:

• 10-week structured plan, 3 sessions per week
• Progressive tempo, threshold, and interval sessions
• Long runs building well beyond race distance
• Race-pace practice built into the longest runs
• Clear guidance on adjusting pace to your own fitness
• Built-in taper and race week

Best for: Runners already handling 50+ minute easy runs and a long run of 80+ minutes who want a focused path to sub-1:45, not a general fitness plan.