1. Interval Training to Build Speed. The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes.

If you’re getting back to running after a break: You can definitely get from a 10K to half marathon in 8 weeks.

Successfully running a 45 minute 10k means you will need to be capable of running at a sustained pace of 07:15 for each of the 6.1miles. That is 4min 30sec per km.

On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes. The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.

I’d say about 1.3-1.5x harder than 10k training. – Marathon is MUCH harder than the half marathon. For me, running a marathon at similar performance to my half marathons requires 2-3x the training I need for the half marathon, and feels 3-4x harder in terms of toll on the body on race day.

Strapped for time? It’s possible to crash train and safely get into shape within 2 months. If you plan for an 8 week half marathon training program, you should already be able to at least run 3-5 miles comfortably—with at least 9 base miles weekly—otherwise, you should check out a less aggressive training plan.

If you hit the splits listed below, you’ll finish a 10K in 47 minutes. Cut a second somewhere along the way, and you’ll finish sub-47. The splits are listed in both miles and kilometers, use the buttons to toggle between the two….Sub-47-Minute 10K Pace Chart.

Your 10k result may be 43 minutes. And your half marathon result may be 1hr 40 mins. Based on your 5k, your 10k should be 41:40. Based on your 5k, your half marathon should be just over 1 hr 32 mins.

It is often even clearer when you have a few race results, say of a 5k, 10k and half marathon. Your 5k result may be 20 minutes. Your 10k result may be 43 minutes. And your half marathon result may be 1hr 40 mins. Based on your 5k, your 10k should be 41:40.

Time commitment: The 1:45 half marathon training plan requires roughly 4-5 hours of training per week over the course of each training cycle, in addition to any time spent cross training. These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:

Successfully running a 45 minute 10k means you will need to be capable of running at a sustained pace of 07:15 for each of the 6.1miles. That is 4min 30sec per km. *for speed/distance conversation allow for a small amount of rounding up/ down.