Half Marathon Sub-1:45 Training Plan (12-Week)

Table of Contents

Half Marathon Sub-1:45 Training Plan
Training Plan Breakdown
Helpful Resources for Runners
Final Words

Half Marathon Sub-1:45 Training Plan

Level: Advanced

Duration & Snapshot: 12 Weeks • 5–6 Runs per Week

This 12-week training program, designed by Olympian runner Ilya Tyapkin, guides you through carefully structured workouts that balance endurance, speed, and recovery. By gradually layering easy runs, intervals, tempos, and long runs, you’ll be ready to hit your goal on race day.

✅ Endurance building with long easy runs

✅ Speed development with intervals and strides

✅ Race-specific sharpening with tempos

✅ Recovery weeks and taper to arrive fresh at the start line

Training Plan Breakdown

This Sub-1:45 plan is divided into phases, each with a clear purpose:

Adapt & Base (Weeks 1–3) → Build routine with easy runs, strides, and first active runs
Build (Weeks 4–7) → Introduce intervals and tempos, long runs extended up to 18 km
Recovery (Week 8) → Reduce volume for adaptation and freshness
Sharpen (Week 9) → Faster tempos and intervals to lock in race rhythm
Peak (Week 10) → Biggest mileage week, longest long run, hardest workouts
Taper (Week 11) → Cut back mileage to recharge energy stores
Race Week (Week 12) → Easy running, short strides, and race execution at sub-1:45 pace

Sample Week Preview

Here’s a look at Week 7 (Build Phase):

Day	Session	Load
Monday	Rest	—
Tuesday	3 km WU + RD + 6 × 1 km intervals (with jog recovery) + 3 km CD	High
Wednesday	8 km easy run	Low
Thursday	3 km WU + RD + 10 km tempo + 3 km CD	High
Friday	Rest	—
Saturday	Long run – 18 km easy	High
Sunday	Rest	—

Load = effort level: Low / Medium / High

How Does the Training Plan Work?

The Sub-1:45 program blends different types of running to prepare your body and mind:

Easy runs → Build aerobic capacity while staying relaxed
Intervals → Develop speed and efficiency with controlled fast repeats
Tempo runs → Practice race effort over longer stretches
Long runs → Strengthen stamina and mental toughness
Recovery weeks → Allow adaptation and avoid overtraining

By layering these elements, the plan helps you peak at the right time — fit, sharp, and confident.

What Paces Should I Train At?

The PDF plan includes detailed pace ranges for every type of run — easy, intervals, tempos, and race pace. Each session clearly indicates the target effort, so you’ll always know how fast (or easy) to run.

Coach’s Insight

“Breaking 1:45 requires both endurance and rhythm. Respect the easy days, execute the intervals with control, and trust the taper. On race day, steady pacing will carry you across the finish line.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

Aiming for a sub-1:45 half-marathon is an exciting challenge that requires dedication, smart training, and patience. This plan gives you the structure and balance to succeed.

Remember:

Stay consistent — don’t worry about perfection
Respect recovery — your body adapts on rest days
Trust the taper — it prepares you to run your best

Your sub-1:45 half-marathon is within reach.

Start Training