RW's 12-week sub-1:45 Half-Marathon training plan

The half-marathon M inc 4M THR:

Target times: from 1:30 to 1:44 (race pace: sub-8:00 per mile). You should be capable of either a sub-46 10K, sub-1:18 10-miler or a sub-4:00 marathon. Training will be at least five days a week, with an average weekly mileage of 35 miles.

Week one:

Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are below normal fitness when beginning the schedules, or easy if you are starting the schedules in good shape. Either way, progress steadily, and be realistic. If in doubt, it’s maybe best to start an easier schedule and move up as the weeks progress.

Week two:

Week three:

Week four:

At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.

Week five:

Week six:

This week’s target is to run 10 miles at, or near, your target half-marathon pace. This can be at a race, though choice may be limited, or in a time trial.

Week seven:

Week eight:

It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there’s a logic, and for this week’s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don’t worry if you can’t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12.

Week nine:

Week 10:

Week 11:

For this week’s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K, the effort will enhance your half-marathon prospects the following week.

Week 12:

Not the training plan for you? We've rounded up the best half-marathon training plans for every level of runner here.