Sub-1:45 Half Marathon Training Paces
These training paces are derived from a half marathon goal of 1:45:00.
Goal snapshot
Goal time
1:45:00
Race pace
4:59/km
Mile pace
8:01/mi
VDOT
42.6
Training pace bands
| Zone | Range | Use it for |
|---|---|---|
| Easy / Long Run | 5:34-6:39 /km | Build aerobic volume with relaxed running, long runs, and light shakeout days. |
| Marathon Pace | 5:01-5:30 /km | Use marathon pace for steady long-run segments and race-specific endurance work. |
| Tempo / Threshold | 4:50-5:04 /km | Use tempo pace for threshold blocks that improve sustainable speed. |
| Interval | 4:22-4:33 /km | Use interval pace for shorter repeats that lift VO2 max and leg speed. |
| Recovery | 6:39-7:34 /km | Use recovery pace on the days after hard sessions to absorb the work. |
One-week structure
- Mon: recovery run
- Tue: tempo blocks
- Thu: marathon pace segments
- Sun: long run with fueling practice
FAQ
A few steady segments inside long runs is enough; the goal is durability, not exhaustion.
They should feel controlled and sustainable, with enough pressure to stay focused but not race-like.
Build endurance first, then sharpen with pace-specific work as the race gets closer.