Who this plan is for
- ✓You're tackling your first or second half marathon with a realistic goal of finishing under 2:45
- ✓Your comfortable easy run pace is around 8:40–9:35/km (13:57–15:27/mi)
- ✓You can run 6–8 km comfortably at an easy pace
- ✓You run 3–4 days per week and need a plan that fits a busy schedule
- ✓You want to understand the reason behind each session, not just follow a training schedule
- ✓You're committed to consistent training even when individual sessions don't go perfectly
What your training actually looks like
Every session in the plan comes with a plain-English reason, not just a pace. Choose your schedule below to see what Week 1 looks like.
💡 Aerobic foundation: every run should be conversational this week. Easy runs are doing real work — mitochondrial density, fat oxidation, connective tissue conditioning. Miss a session? Skip it and move on.
Liked Week 1? Get all 12 weeks — €29
Full periodized plan · PDF download · no subscription
Build my Sub 2:45 Plan plan →The four phases
Base phase (weeks 1–3)
Three easy runs per week with the long run building from 9 to 12 km. All sessions conversational. Walk breaks are fine. The goal is consistent aerobic time on feet.
Strength phase (weeks 4–6)
First tempo sessions introduced: 2–3 km at 7:16–7:22/km. Long run reaches 12–14 km. One hard session per week — everything else stays easy.
Speed phase (weeks 7–9)
Short intervals of 400m at 6:45–6:55/km. Long run peaks at 15–16 km. Volume near maximum for this training level.
Taper phase (weeks 10–12)
Volume drops 30%. Intensity maintained in very short sessions. Rest is part of the plan — trust it.
Ready to build yours?
Answer 5 questions. Get your personalised PDF in minutes.
Every session with a plain-English explanation. €29 one-time — no subscription.
Build my Sub 2:45 Plan →Frequently asked questions
What is goal pace for sub 2:45?
To finish in 2:44:59, you need to average 7:49/km (12:35/mi). Tempo sessions run at 7:16–7:22/km (11:42–11:52/mi). Easy runs sit at 8:45–9:35/km (14:04–15:27/mi). Easy pace will feel very slow — that's correct. Running easy days genuinely easy is what allows the hard sessions to produce real adaptation.
Can I use a run/walk strategy for the race?
Yes, and it's often faster than running until forced to walk. A common approach: run 9 minutes, walk 1 minute throughout. Practise this on your long runs so it feels natural on race day. Your race pace calculation assumes continuous running, so adjust your target slightly if using a run/walk approach.
I haven't run in a few months. Where should I start?
If you're returning after a break longer than 8 weeks, spend 2–3 weeks running 3 easy sessions per week before starting week 1. The longest of those sessions should reach 7 km comfortably. Starting this plan before you can run 7 km without stopping significantly increases injury risk in weeks 4–6.
How long will my long runs be?
Long runs build from 10 km in week 1 to a peak of 15–16 km in week 9. After that, taper begins. All long runs should be run at easy pace — 8:45–9:35/km (14:04–15:27/mi). Walk breaks count. Finishing strong at easy effort is more valuable than a faster run you need days to recover from.
Find your training paces
Other goal times