Welcome to Run Genius, your ultimate guide to unlocking your running potential. Running a 1:45 half marathon is a significant achievement, showing dedication, discipline, and determination. In this article, we provide a detailed 10-week training plan designed to help you cross the finish line in under 1:45. Follow this plan, stay consistent, and you’ll be well on your way to achieving your goal!

Understanding the Challenge

Running a half marathon in under 1 hour and 45 minutes requires an average pace of approximately 8 minutes per mile (or 4 minutes and 56 seconds per kilometre) for the entire 13.1 miles (21.1 kilometres). This feat demands not only physical endurance but also mental resilience and smart training.

10-Week Training Plan

Our 10-week training plan is designed to progressively build your endurance, speed, and strength, ensuring you’re fully prepared for race day.

Effort Levels (RPE)

• Easy Run: 4-6 (Comfortable pace, conversational)
• Tempo Run: 6-8 (Moderate to hard effort, comfortably hard but sustainable)
• Interval Training: 8-10 (High-intensity effort with periods of recovery)
• Fartlek: 6-9 (Varied intensity, alternating between easy and hard efforts)
• Hill Repeats: 8 (Hard effort uphill, with easy recovery downhill)
• Long Run: 4-6 (Comfortable effort, steady pace maintained for longer duration)

Key Training Sessions

Fartlek

During a fartlek run, alternate between fast running and recovery. For example, after a 10-minute warm-up, alternate between 1 minute of hard running (RPE 8-9) and 2 minutes of easy jogging (RPE 4-5) for 20-30 minutes. Finish with a 10-minute cooldown.

Interval Training

Perform intervals of high-intensity running followed by periods of recovery. For instance, after a 10-minute warm-up, run 4 x 800 meters at a fast pace (RPE 8-9), with 2 minutes of recovery jogging (RPE 4-5) between each interval. Finish with a 10-minute cooldown.

Tempo Run

Tempo runs are sustained efforts at a comfortably hard pace. For example, after a 10-minute warm-up, maintain a challenging but sustainable pace (RPE 7-8) for 20-30 minutes. Finish with a 10-minute cooldown.

Hill Repeats

Find a hill with a moderate incline and run repeats at a hard effort (RPE 8) uphill, focusing on driving your arms and maintaining good form. Jog or walk downhill for recovery. Start with 4-6 repeats and gradually increase as you build strength.

Additional Tips for Success

1. Nutrition: Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Hydrate adequately, especially during long runs.
2. Rest and Recovery: Listen to your body and ensure you get enough rest. Recovery days are crucial for preventing injuries and allowing your muscles to repair.
3. Strength Training: Incorporate strength training exercises twice a week to build muscle strength and improve overall running efficiency.
4. Mental Preparation: Develop a positive mindset and visualize your success. Mental resilience is as important as physical fitness in long-distance running.
5. Gear: Get yourself a good pair of running shoes and comfortable clothes to enhance your performance and prevent injuries.

Conclusion

Embark on this journey with confidence, knowing that every step you take brings you closer to your goal of running a sub 1:45 Half Marathon. Stay consistent, listen to your body, and trust in the process. At Run Genius we’re here to support you every step of the way. Let’s make your sub 1:45 half marathon dream a reality. Happy running!