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Run a Sub-1:45 Half Marathon in 12 Weeks

Half Marathon Sub-1:45 Plan

Olympian-Designed Plan to Take You From 1:46–1:54 → 1:44:xx

Breaking 1 hour 45 minutes is a major milestone — and you don’t need elite workouts to achieve it. You need structure, progression, pacing guidance, and a smart balance of interval work, tempos, and long runs.

This Sub-1:45 plan, created by Olympic marathon runner Ilya Tyapkin, gives you the exact step-by-step system to build endurance, speed, and race-day confidence.

Across 12 weeks, you’ll train with purpose — developing the strength needed to sustain ~4:59 min/km (8:00/mi) for 21.1 km.

What’s Inside 

12-Week Advanced Half-Marathon Plan (PDF)
Structured Phases: Adapt → Base → Build → Sharpen → Peak → Taper → Race Week
Easy runs, intervals, tempos, long runs
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – know exactly how fast each workout should feel
Load Indicators: Low / Medium / High
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Weekly Coach’s Notes – mindset prompts, pacing cues, recovery guidance.
Weekly Mileage: ~30–60 km at peak

What You’ll Achieve

Faster threshold pace
Strong final 5 km
Higher aerobic endurance
Finish in 1:44:00–1:44:59
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$21.99 USD
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Half Marathon Sub-1:45 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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Product Subtotal
Half Marathon Sub-1:45 Plan  × 1 $21.99
Subtotal $21.99
Total $21.99 USD

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