Half-Marathon training planner. Create your free workout.
Do you want to run a 21 K or improve your personal best?
Enter your target time and generate your table
Marathon training planne
Are you looking for a training planner to run
a half-marathon?
Get your plan with Go&Race!
On this page you can generate half-marathon training schedule for times from
1 hour and a 20 minutes to 2 hours and 30 minutes.
The starting point is the target time of your half-marathon, so you can set up the table
correctly and successfully complete a 21 K.
To predict your potential race time
we suggest you to take a look at our page
dedicated to the estimate of the race potential,
inspired by a recent performance. Knowing, for example, the actual time of one
or more recent 10 K race, helps to estimate the final time with which it will be possible to run
a half-marathon.
Once the target time has been established, just set some information in the following form to
create the half-marathon training plan.
Good workouts and good luck for your half-marathon!
Marathon training planner - Schedule generation
Select the unit (km or miles), the goal time, the race day. The training plans are 8
weeks. Weeks are set forcing event day to Sunday.
Unless otherwise specified, a table for completing a half-marathon in
1 ore and 45 minutes is loaded
on this page. Customize units (km or miles), time and date as desired.
TRAINING PLAN: HALF-MARATHON IN 1h45'
Duration: 8 weeks | Total length: km | Weekly average: km | Race pace: 4'59" min/km |
Vers. 1.3, last update: 05/04/2022
The following table provides 4 week workouts. If you can only do 3 week workouts, delete the Friday workout.
PACE LEGEND - HALF MARATHON IN 1h45' | |||||||||
RACE: 4'59" min/km | REC (RECOVERY) 5'45" min/km |
SR (SLOW RUN) 5'40" min/km |
MR (MEDIUM RUN) 5'05" min/km |
WUP (WARMUP) 5'45" min/km |
REF (REFERENCE PACE) 5'00" min/km |
FR (FAST RUN) 4'50" min/km |
LIT (LONG INTERVAL TRAINING) 4'40" min/km |
MIT (MEDIUM INTERVAL TRAINING) 4'35" min/km |
SIT (SHORT INTERVAL TRAINING) 4'30" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
1 | REST © goandrace.com | 23-04-2024 | 24-04-2024 | REST © goandrace.com | 26-04-2024 | REST © goandrace.com | 28-04-2024 | 49.2 km |
6 km SR + 4 km MR + 1 km REC
Tot: 11 km in 1h00'05" [5'28" min/km] | 3 km WUP + 15 x (1' SIT + 1'30" REC) Tot: 10.2 km in 54'45" [5'21" min/km] | 8 km SR + 2 km MR + 1 km REC
Tot: 11 km in 1h01'15" [5'34" min/km] | 14 km SR + 2 km REF + 1 km REC
Tot: 17 km in 1h35'05" [5'36" min/km] | |||||
2 | REST © goandrace.com | 30-04-2024 | 01-05-2024 | REST © goandrace.com | 03-05-2024 | REST © goandrace.com | 05-05-2024 | 49.7 km |
5 km SR + 5 km MR + 1 km REC
Tot: 11 km in 59'30" [5'25" min/km] | 2 km WUP + 6 x (1 km MIT + 2'15" REC) Tot: 10.3 km in 52'30" [5'04" min/km] | 7 km SR + 3 km MR + 1 km REC
Tot: 11 km in 1h00'40" [5'31" min/km] | 2 km SR + 4 x (2.5 km LIT + 1 km REC) Tot: 16.0 km in 1h21'00" [5'04" min/km] | |||||
3 | REST © goandrace.com | 07-05-2024 | 08-05-2024 | REST © goandrace.com | 10-05-2024 | REST © goandrace.com | 12-05-2024 | 51.6 km |
4 km SR + 6 km MR + 1 km REC
Tot: 11 km in 58'55" [5'21" min/km] | 3 km WUP + 15 x (1' SIT + 1'15" REC) Tot: 9.6 km in 51'00" [5'19" min/km] | 6 km SR + 4 km MR + 1 km REC
Tot: 11 km in 1h00'05" [5'28" min/km] | 15 km SR + 5 km REF
Tot: 20 km in 1h50'00" [5'30" min/km] | |||||
4 | REST © goandrace.com | 14-05-2024 | 15-05-2024 | REST © goandrace.com | 17-05-2024 | REST © goandrace.com | 19-05-2024 | 49.6 km |
3 km SR + 7 km MR + 1 km REC
Tot: 11 km in 58'20" [5'18" min/km] | 2 km WUP + 3 x (2 km LIT + 3' REC) Tot: 9.6 km in 48'30" [5'04" min/km] | 5 km SR + 5 km MR + 1 km REC
Tot: 11 km in 59'30" [5'25" min/km] | 2 km SR + 4 x (3 km FR + 1 km REC) Tot: 18.0 km in 1h32'20" [5'08" min/km] |
PACE LEGEND - HALF MARATHON IN 1h45' | |||||||||
RACE: 4'59" min/km | REC (RECOVERY) 5'45" min/km |
SR (SLOW RUN) 5'40" min/km |
MR (MEDIUM RUN) 5'05" min/km |
WUP (WARMUP) 5'45" min/km |
REF (REFERENCE PACE) 5'00" min/km |
FR (FAST RUN) 4'50" min/km |
LIT (LONG INTERVAL TRAINING) 4'40" min/km |
MIT (MEDIUM INTERVAL TRAINING) 4'35" min/km |
SIT (SHORT INTERVAL TRAINING) 4'30" min/km |
WEEK | MO | TU | WE | TH | FR | SA | SU | TOT km |
5 | REST © goandrace.com | 21-05-2024 | 22-05-2024 | REST © goandrace.com | 24-05-2024 | REST © goandrace.com | 26-05-2024 | 52.5 km |
2 km SR + 8 km MR + 1 km REC
Tot: 11 km in 57'45" [5'15" min/km] | 3 km WUP + 14 x (1' SIT + 1' REC) Tot: 8.5 km in 45'15" [5'18" min/km] | 4 km SR + 6 km MR + 1 km REC
Tot: 11 km in 58'55" [5'21" min/km] | 17 km SR + 5 km REF
Tot: 22 km in 2h01'20" [5'31" min/km] | |||||
6 | REST © goandrace.com | 28-05-2024 | 29-05-2024 | REST © goandrace.com | 31-05-2024 | REST © goandrace.com | 02-06-2024 | 48.6 km |
1 km SR + 9 km MR + 1 km REC
Tot: 11 km in 57'10" [5'12" min/km] | 2 km WUP + 3 x (2 km LIT + 3' REC) Tot: 9.6 km in 48'30" [5'04" min/km] | 3 km SR + 7 km MR + 1 km REC
Tot: 11 km in 58'20" [5'18" min/km] | 2 km SR + 5 x (2 km LIT + 1 km REC) Tot: 17.0 km in 1h26'45" [5'06" min/km] | |||||
7 | REST © goandrace.com | 04-06-2024 | 05-06-2024 | REST © goandrace.com | 07-06-2024 | REST © goandrace.com | 09-06-2024 | 46.6 km |
1 km SR + 9 km MR + 1 km REC
Tot: 11 km in 57'10" [5'12" min/km] | 2 km WUP + 3 x (2 km LIT + 3' REC) Tot: 9.6 km in 48'30" [5'04" min/km] | 2 km SR + 8 km MR + 1 km REC
Tot: 11 km in 57'45" [5'15" min/km] | 10 km SR + 4 km REF + 1 km REC
Tot: 15 km in 1h22'25" [5'30" min/km] | |||||
8 | REST © goandrace.com | 11-06-2024 | 12-06-2024 | REST © goandrace.com | 14-06-2024 | REST © goandrace.com | 16-06-2024 | 45.6 km |
3 km SR + 4 km MR + 1 km REC
Tot: 8 km in 43'05" [5'23" min/km] | 3 km WUP + 14 x (1' SIT + 1' REC) Tot: 8.5 km in 45'15" [5'18" min/km] | 3 km SR + 4 km MR + 1 km REC
Tot: 8 km in 43'05" [5'23" min/km] | 21.1 km [4'59"/km] Time: 1h45'00" |