HALF MARATHON SUB 1:45 — 12-WEEK PLAN.
1:45 over the half marathon distance means ~4:58 min/km. That’s exactly the threshold where method matters more than hard work. 12 weeks structured with polarised 80/20, threshold training and a VO2max peak.
Summitflow Pace for Running · Half marathon · Sub 1:45
Polarised 80/20
80 % in Z1/Z2, 20 % in Z4/Z5. The half marathon responds especially well to a clean intensity distribution.
Threshold training
Cruise intervals and tempo runs at threshold pace — the heart of your 20 % intensity share.
VO2max intervals
3–5 min intervals in peak weeks. They raise your speed ceiling above race pace, so race pace feels easier afterwards.
3 block phases
Base (4 wks) → Build (4 wks) → Peak (3 wks) + Taper (1 wk). Every block has its own training goal.
Race-pace specifics
Specific race-pace runs in the peak phase. You run your race pace before you run it on race day.
Mini taper
7–10 day taper for the half marathon. Short but precise — volume down, sharpness up.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
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