Get Your Free Half Marathon Training Plan
Dangelo builds you a personalized 12-week plan for your exact target time of 1:45. Every session synced to your watch.
Pace, splits & training plan for a sub 1:45 half marathon.
A 1:45 half marathon is a pace of 4:59 per kilometre (8:01 per mile), or 12.1 km/h (7.5 mph).
4:59
8:01
12.1
7.5
| 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 |
Race, tempo and interval paces from the matching 1:45 half marathon training plan, plus two real weeks already on it.
4:59
4:35–5:05
4:02–4:24
Rest
Ladder Intervals
Easy 11km
Tempo
Rest
Easy 5km
Long Run 16km
Rest
Intervals
Easy 11km
Progression
Rest
Easy 5km
Progression
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.
Get Your Free Half Marathon Training Plan
Dangelo builds you a personalized 12-week plan for your exact target time of 1:45. Every session synced to your watch.