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Half Marathon 1:45 plan

Half MarathonModerate17 weeks

easy - 9 mins, race pace 8 mins, tempo 7:40, long run 9 mins

Schedule

Week 1

Tue
Easy

5 miles

Wed
Easy

3 miles

Thu
Easy

3 miles

Sat
Easy

3 miles

Sun
Long

6 miles

Week 2

Tue
Easy

5 miles

Wed
Easy

3 miles

Thu
Easy

3 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

6 miles

Week 3

Tue
Easy

5 miles

Wed
Easy

3 miles

Thu
Easy

4 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 4

Tue
Easy

5 miles

Wed
Easy

3 miles

Thu
Easy

3 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

6 miles

Week 5

Tue
Race pace

5 miles

Wed
Easy

3 miles

Thu
Race pace

4 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 6

Tue
Race pace

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

10 miles

Week 7

Tue
Race pace

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

12 miles

Week 8

Tue
Race pace

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 9

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 10

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

10 miles

Week 11

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

12 miles

Week 12

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Race pace

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 13

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Tempo

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

10 miles

Week 14

Tue
Tempo

5 miles

Wed
Easy

3 miles

Thu
Tempo

5 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

8 miles

Week 15

Tue
Tempo

3 miles

Wed
Easy

3 miles

Thu
Tempo

3 miles

Fri
Cross-train

Or 3 miles

Sat
Easy

3 miles

Sun
Long

6 miles

Week 16

Tue
Race pace

3 miles

Wed
Easy

3 miles

Thu
Race pace

3 miles

Week 17

Mon
Race

Race