The pace you need
1:45 works out at 4:58 per kilometer or 8:00 per mile, so it is an easy goal to track on a watch set to miles. It is the same pace as a 3:30 marathon held for half the distance.
| Measure | Per mile | Per km |
|---|---|---|
| Pace to hold | 8:00 | 4:58 |
| Finish at that pace | 1:44:53 | 1:44:48 |
| Exact pace | 8:00.6 | 4:58.6 |
| Speed | 7.5 mph | 12.1 km/h |
| Halfway at even pace | 52:30 | |
The paces to hold are rounded down to the second, so holding them gets you home on the goal or just inside it. Finish times are rounded up to the next whole second, as road race results are.
Checkpoint times
What your watch should read at each marker for an even-paced race, and for a plan where the second half is 2% faster than the first. A 2% negative split means going through halfway in 53:02 and running the second half in 51:58.
| Checkpoint | Even pace | 2% negative split |
|---|---|---|
| 5 km | 24:53 | 25:16 |
| 5 miles | 40:03 | 40:33 |
| 10 km | 49:46 | 50:18 |
| Halfway | 52:30 | 53:02 |
| 15 km | 1:14:39 | 1:15:05 |
| 10 miles | 1:20:06 | 1:20:29 |
| 20 km | 1:39:32 | 1:39:39 |
| Finish | 1:45:00 | 1:45:00 |
How to pace a 1:45 half marathon
- Pass 5 km in about 24:53 and 10 km in about 49:46. Being a few seconds slower here is fine.
- Hold the pace through 15 km without chasing time. The race starts at 16 km.
- Run the last 5 km on feel. If you are on the chart at 15 km, 1:45 is yours.
Want the numbers on your wrist? The pace band generator prints a strip with the elapsed time at every kilometer or mile.
Training paces for this goal
A 1:45 half marathon scores a VDOT of about 42.6 on the scale from Jack Daniels’ Running Formula. These are the training paces that go with that score, using Daniels’ intensities: easy running at 59 to 74% of VO2 max, threshold at 88% and intervals at 97.5%.
| Session | Per mile | Per km |
|---|---|---|
| EasyMost of your weekly running, including long runs | 8:57 to 10:42 | 5:34 to 6:39 |
| MarathonSteady segments of long runs | 8:18 | 5:10 |
| ThresholdTempo runs of about 20 minutes, or cruise intervals | 7:47 | 4:50 |
| IntervalRepeats of 3 to 5 minutes with jog recovery | 7:10 | 4:27 |
Train at the paces for the fitness you have now, not the goal. If your recent races are slower, use the VO2 max calculator with a recent result and move to these paces as your races improve.
12-week 1:45 half marathon training plan
Built on the training paces above: 5 runs a week, a peak week of 47 km and a longest run of 21 km. Paces start two VDOT points below the goal and move up to goal pace over three phases, with a 10K tune-up in week 8 and a two-week taper before race day.
It suits you if
- You run about 5 times a week, around 34 km in total.
- Your longest run in the last month is at least 10 km.
- A recent race of about 49:21 for the 10K or 23:47 for the 5K. The paces start there and move up to the goal pace.
Week 1 and a week from the build phase, free
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Easy 6 km5:47 to 6:54 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Wed | Easy 5 km5:47 to 6:54 /km | 5 km3.1 mi |
| Thu | Easy 6 km5:47 to 6:54 /km, then 6 × 20 s strides | 6 km3.7 mi |
| Fri | Rest | |
| Sat | Easy 5 km5:47 to 6:54 /km | 5 km3.1 mi |
| Sun | Long run 12 kmEasy, 5:47 to 6:54 /km | 12 km7.5 mi |
| Day | Session | Distance |
|---|---|---|
| Mon | Rest | |
| Tue | Threshold: 4 × 1 km2 km easy, then 4 × 1 km at 4:56 /km with 1 min easy jogging between, 1.5 km easy | 7.9 km4.9 mi |
| Wed | Easy 5 km5:40 to 6:47 /km | 5 km3.1 mi |
| Thu | Half marathon pace 5 km2 km easy, 5 km at half marathon pace (5:05 /km), 1 km easy | 8 km5 mi |
| Fri | Rest | |
| Sat | Easy 5 km5:40 to 6:47 /km, then 6 × 20 s strides | 5 km3.1 mi |
| Sun | Long run 16 kmEasy, 5:40 to 6:47 /km | 16 km9.9 mi |
Easy means conversational. If a session feels far too hard, use the paces for your current fitness from the VO2 max calculator and move up as you improve.
Full plan
All 12 weeks, with the paces for this goal
- Every session, week by week, in km and miles (PDF)
- A calendar file set to your race date for Google, Apple or Outlook
- A printable pace band for race day
Race times that match this goal
The same VDOT gives these times at other distances. If you have run close to them recently, the goal is within reach on equal training. They assume training suited to the half marathon, including long runs of around 16 to 20 km.
| Race | Time | Per mile | Per km |
|---|---|---|---|
| 5K | 22:50 | 7:20 | 4:34 |
| 10K | 47:22 | 7:37 | 4:44 |
| Marathon | 3:37:50 | 8:18 | 5:09 |
Questions
What pace is a 1:45 half marathon?
8:00 per mile or 4:58 per kilometer. Holding exactly 8:00 per mile gets you to the finish in 1:44:53, and 4:58 per km gets you there in 1:44:48.
What is the halfway split for a 1:45 half marathon?
52:30 at even pace. With a 2% negative split, go through halfway in 53:02 and run the second half in 51:58.
What treadmill speed is 1:45 half marathon pace?
12.1 km/h or 7.5 mph. A 1% incline makes up for the lack of air resistance on a treadmill at this speed (Jones and Doust, 1996).
What 5K time do I need for a 1:45 half marathon?
About 22:50 on equal fitness, from the Daniels and Gilbert formula behind Daniels’ VDOT tables.
How do I train for a 1:45 half marathon?
Build most of your week from easy running at 5:34 to 6:39 per km, with one threshold session near 4:50 per km and a weekly long run. Run the goal pace itself in shorter sections so it feels familiar on race day.
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Sources
- Daniels J. Daniels’ Running Formula. 4th ed. Human Kinetics; 2022. VDOT tables and training intensities.
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. 1979.
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences. 1996;14(4):321-327.
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise. 2007;39(8):1358-1365. Basis for the two-week taper.
- World Athletics. Competition Rules and Technical Rules (Book C, C1.1 and C2.1). Technical Rule 19, Timing and Photo Finish: times in races held outside the stadium are recorded to the next longer whole second.