12k Training Program Beginner

. Long runs (LR) are those over three miles designed to develop your stamina. These are run at a pace where you are able to breathe easily and speak in complete sentences. Easy runs (ER) are those that are no longer than three miles, also run at a comfortable, conversational pace.

12k Training Program Beginner Classes

and are non-running days where you can either take the day off or embark on easy CT activities such as biking, swimming, or yoga. The choice is largely dependent on how your body responds to the training. As part of the CT program, try to incorporate a two to three times per week.

help you develop your critical to fast racing. Start with 10 minutes of easy running followed by 20 to 25 minutes of running at a pace 10 seconds per mile slower than your 10K race pace. End with 10 minutes of running at a reasonable cooling-down pace.

are those that are run at your optimal 10K race pace, followed by a two-minute recovery pace. For example: Run 400 meters at your 10K goal pace with two minutes rest (repeat 8 times); or run 800 meters at 10K pace with two minutes rest (repeat 6 times). Start and finish these workouts with one mile of easy running. involve running up a hill for 200 to 400 meters at your 10K effort pace. Recover by running down the hill at an easy pace. Your breathing should not be labored by the time you start your next repeat.