Half Marathon Pace Guide

How to Run a Sub 1 Hour 45
Half Marathon.

Pace, splits & training plan for a sub 1:45 half marathon.

Your pace

To run a sub 1:45 half marathon, you need to maintain a pace of 4:59/km (8:01/mi).

Pace /km

4:59

min/km

Pace /mile

8:01

min/mi

Speed

12.1

km/h

Speed

7.5

mph

Full splits

KM Cumulative Time
1 4:59
2 9:57
3 14:56
4 19:54
5 24:53
6 29:52
7 34:50
8 39:49
9 44:48
10 49:46
11 54:45
12 59:43
13 1:04:42
14 1:09:41
15 1:14:39
16 1:19:38
17 1:24:36
18 1:29:35
19 1:34:34
20 1:39:32
21 1:44:31
21.0975 1:45:00
Mile Cumulative Time
1 8:01
2 16:01
3 24:02
4 32:02
5 40:03
6 48:03
7 56:04
8 1:04:05
9 1:12:05
10 1:20:06
11 1:28:06
12 1:36:07
13 1:44:07
13.11 1:45:00

What does this pace feel like?

A 4:58/km pace for the half marathon sits just under the 5:00 mark — psychologically satisfying and physically demanding in equal measure. You'll be working throughout but should feel in control until the final 3–4 km, where maintaining pace requires genuine effort and determination.

How to train for a 1:45 half marathon

Break 1:45 with 40–55 km per week. Your key sessions are: one interval workout (6 × 1 km at 4:45–4:50 with 75 seconds jog), one tempo run of 20 minutes at 5:00–5:10/km, and a long run building to 18–20 km.

Two to three easy runs at 5:50–6:30/km fill the rest of the week. The long run is your cornerstone session — once it feels comfortable at 16–18 km, start finishing the last 3–4 km at goal pace.

Allow 10–12 weeks from a base of 1:50–1:55. Practice race-day nutrition during long runs. On race day, run the first 5 km deliberately easy (5:00–5:02/km) and settle into 4:58/km for the remainder.

Adjust your target

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FAQs

Is a 1:45 half marathon a good time?

A sub-1:45 half marathon is an excellent time. At 4:58/km, you're running faster than the majority of half marathon participants.

How long should my long run be for a 1:45 half marathon?

Build your long run to 18–20 km. Run most of it at an easy pace, but practice finishing the last few kilometres at goal pace.