What pace do I need to run a half marathon in 1h45?

4:59 /km, which is 12.1 km/h. You'll hit 10 km in 49:46 if you keep the pace steady.

What 10K time do you need to target 1h45 in the half?

Around 47:35, based on the Riegel formula — if you have the endurance to double the distance.

How many weeks does it take to train for a half marathon?

Usually 8 to 12 weeks if you're already running. Your plan runs from the week you start up to your race date, whatever it is.

Half marathon plan

Your half marathon in 1h45.

Targeting 1h45 means holding 4:59 /km for 21.1 km. Here's what this goal takes — the pace and splits, the level to start from, your training paces — and three workouts to get there.

Train for a 1h45 half marathon

With or without a watch. All you need is a mobile number, no password.

Pace: 4:59 /km
Speed: 12.1 km/h
Threshold pace: 4:49 /km; sustainable for about an hour

Splits

At an even pace.

Distance	Time
5 km	24:53
10 km	49:46
15 km	1:14:39
20 km	1:39:32
21.1 km	1h45

Your level

Where to start from.

To target 1h45, your current times at other distances should be close to these (Riegel's formula). Slower, and the goal is ambitious; faster, and it's within reach — as long as you train for the distance.

Race	Time	Pace
5K	22:50	4:34 /km
10 km	47:35	4:46 /km
Marathon	3:38:55	5:11 /km

Your paces

Your training paces.

Calculated for this goal: your threshold pace, then your five zones — the ones your training plan would use, easy endurance in Z2, threshold in Z4.

Z1Recoveryslower than 6:15 /km
Z2Endurance5:30–6:15 /km
Z3Tempo5:05–5:30 /km
Z4Threshold4:40–5:05 /km
Z5VO2maxfaster than 4:40 /km

Key workouts

Three workouts to get there.

Their format is just an example; their paces are those of your goal. Your training plan slots them into your week and adjusts them to what you actually run.

Goal 1h45 · example

Long run finishing at race pace

Holding half-marathon pace at the end, when it starts to hurt.

Duration

1 h 40

Distance

17,5 km

Effort

6/10

01 h 40

Z2Block 1h10 easy 5:30–6:15 /km
Z4Block 20 min race pace 4:56–5:02 /km
Z2Cooldown 10 min easy 5:30–6:15 /km

Consistent from one block to the next: that's all it takes.

— coach

Goal 1h45 · example

Threshold, 2 × 15 min

The heart of the plan: half-marathon pace sits right near threshold.

Duration

1 h 05

Distance

11,5 km

Effort

7/10

01 h 05

Z2Warm-up 20 min easy 5:30–6:15 /km
Z42 × 15 min threshold 4:40–5:05 /km, 3 min jog recovery
Z2Cooldown 10 min easy 5:30–6:15 /km

Goal 1h45 · example

Half pace, 3 × 3 km

Find your race-day pace and hold it without thinking about it.

Duration

1 h 20

Distance

14,5 km

Effort

7/10

01 h 20

Z2Warm-up 20 min easy 5:30–6:15 /km
Z43 × 3,000 m race pace 4:56–5:02 /km, 2 min jog recovery
Z2Cooldown 10 min easy 5:30–6:15 /km

Questions

What runners ask us.

What pace do I need to run a half marathon in 1h45?: 4:59 /km, which is 12.1 km/h. You'll hit 10 km in 49:46 if you keep the pace steady.
What 10K time do you need to target 1h45 in the half?: Around 47:35, based on the Riegel formula — if you have the endurance to double the distance.
How many weeks does it take to train for a half marathon?: Usually 8 to 12 weeks if you're already running. Your plan runs from the week you start up to your race date, whatever it is.

Your half marathon in 1h45.

Watch or no watch, a mobile number is enough.

Train for a 1h45 half marathon