Run a 12k
About this challenge
The 12k distance is an excellent test of fitness and commitment to training. This 12k challenge will build your fitness week on week and prepare you for an event - or just simply help you to complete the distance. There are three levels to choose from, so just pick the one that suits your current ability and goals.
Once you’ve started the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training. It’s time to take on the 12k - let’s go.
beginner Training Plan
Entry requirements: beginner
This training level is for you if you fall into one of the following categories:
-
You are entering your first ever running event which is a 12k.
- You have possibly completed a 5k event and are looking to move up in distance.
Alternate 4 minutes of jogging with 2 minutes of walking. Repeat this 3 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
2 days of recovery
Rest
Alternate 5 minutes of jogging with 2 minutes of walking. Repeat 3 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
Rest
Alternate 8 minutes of jogging with 3 minutes of walking. Repeat 2 times
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
Recovery following your longer session
10 mins continuous jogging (only take a walking break if you really need to)
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
Complete 12 minutes of jogging.
2 minutes of walking, 5 minutes of jogging, 2 minutes of walking
Rest
Rest
15 mins continuous jogging (only take a walking break if you really need to)
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
Recovery from your longer session
Complete 12 minutes of jogging, 2 minutes of walking, 12 minutes of jogging
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
18 minutes continuous jogging (only take a walking break if you really need to)
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk
Rest
2 rest days before your longer session
Rest
20 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk. Target: Non-stop jogging!
Rest
15 minutes jog
Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk.Target: Non-stop jogging!
Rest
20 minutes jog
Rest
Rest
25 minutes jog
Starting to increase the volume of the long run
Rest
Double rest day after your longer run
Rest
20 minutes jog
Rest
15 minutes comfortable
Rest
30 minutes jog
Don’t worry about pace. Focus on non-stop jogging
Rest
Complete rest day after your hard effort
20 minutes comfortable
Rest
25 minutes progression run
Start super easy and gradually increase the pace every 5 minutes until you get to a steady pace
Rest
Double rest day before your bigger effort to come
Rest
35 - 40 minutes jog
Longest run so far!
Rest
25 minutes jog
Rest
25 minutes comfortable
Rest
Rest
45 minutes jog
Keep the pace relaxed
Rest
Rest
15 minutes jog
Take this one very easy
Rest
20 minutes jog
Rest
30 minutes steady
Shorter time, faster pace but don't set off too fast!
Rest
20 minutes jog
Rest
30 minutes progression run
Start with an easy jog and gradually increase the pace every 10 minutes until you get to a steady pace
Rest
Double rest day before your longer run
Rest
50 minutes jog
Moving up each week now. Keep pace easy
Rest
Focus on eating and resting well to optimise recovery following your longer run
20 minutes comfortable
Rest
35 minutes jog
Extending the length of the mid-week run
Rest
Rest
60 minutes jog
Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to
Rest
Focus on eating and resting well to optimise recovery following yesterday’s longer run.
20 minutes easy
Rest
30 minutes progression run
Start with an easy jog and gradually increase the pace every 10 minutes until you get to a steady pace
Rest
Rest
70 minutes jog
Longest run so far!
Rest
35 minutes jog
Rest
20 minutes steady
Faster paced session. Finish with some stretching afterwards.
Rest
Rest
75 minutes jog
Keep the pace relaxed!
Rest
Make recovery a priority after yesterday’s long run
20 minutes comfortable
Rest
25 - 30 minutes easy
Rest
Rest
80 minutes jog
Long run, easy pace, take a drink if necessary
Rest
Focus on eating and resting well to optimise recovery following your longer run
25 minutes comfortable
Rest
35 minutes progression run – 5 minutes super slow, 10 minutes jog, 10 minutes comfortable, 10 mins steady
Try a new route to add variety
Rest
Rest
80 - 90 minutes jog
Last long training run!
Rest
Start of your taper period
Rest
20 minutes comfortable
25 minutes easy
40 minutes easy pace
Avoid the temptation to do more
Rest
Easy 15 -20 minutes jog
All runs are relaxed this week
Easy 15 minutes jog
Skip this session if feeling tired at all
Rest
10 mins very easy jog in race kit
Super slow
12k race! with easy warm-up and cool-down
The big one! Enjoy your event!
intermediate Training Plan
Entry requirements: intermediate
This training guide is for you if you fall into one of the following categories:
-
You have already completed one or more 12k events and you are now looking to improve.
- You are training for your first 12k but have a good training background including competing in shorter events such as 5k races, over at least six months.
25 minutes easy jog
Week 1 focuses on kick-starting the body back into a regular routine of training
Rest
20 minutes jog
Rest
25 minutes steady
Keep the pace relaxed but slightly faster than your runs earlier in the week
Rest
35 minutes jog
Take it easy for your first long run
20 minutes easy
Recovery following Sunday's session
Rest
30 minutes comfortable
Rest
30 minutes comfortable
Rest
35 - 40 minutes easy
Rest
Warm up then 4 x 6 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
30 minutes jog
20 minutes comfortable
Rest
45 minutes easy
25 - 30 minutes easy
Off-road if possible to give your legs a break
Rest
Warm-up, 20 minutes at threshold effort, cool down
Threshold effort should feel 'comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
30 minutes comfortable
Rest
45 - 50 minutes comfortable
Rest
35 minutes comfortable
Warm-up, 6 x 3 minutes fast with 3 minute recoveries, cool-down
Try to run each of the efforts at the same pace
Rest
35 minutes comfortable
Rest
50 - 60 minutes easy
Rest
No fast paced training this week
25 minutes easy
Rest
30 minutes steady
Rest
1 less run this week
Rest
45 minutes easy
Keep the pace relaxed throughout
Rest
35 minutes comfortable
Warm-up, 4 x 5 minutes fast with 3 minute recoveries, cool-down
Try to run each of the efforts at the same pace
Rest
40 minutes steady
Rest
60 minutes comfortable
Longest run so far!
Rest
35 minutes comfortable
Warm up then 3 x 10 minutes at threshold effort with 2 minutes walk / jog recovery. Cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
30 minutes easy
Rest
60 minutes comfortable
Keep the pace relaxed
Rest
35 minutes comfortable
Fartlek session: warm up then 12 x 1 minute fast / 1 minute jog recovery. Cool down
Try to keep moving on the recoveries
Rest
30 - 35 minutes easy
Rest
70 minutes easy
Keep the pace relaxed and take a drink with you if you need
Rest
35 minutes easy
Warm-up, 6 x 3 minutes fast with 2 minute recoveries, cool-down
Recoveries shortened this week
Rest
40 minutes comfortable
Rest
Long run, 60 minutes and with a brisk 15 minutes in the middle
Rest
Easier week with long run to come at the end
35 minutes easy
Rest
45 minutes wind up run
Start with an easy jog and gradually increase the pace every 15 minutes until you finish at a steady pace
Rest
25 minutes easy
75 minutes easy
Longest run so far. Keep the pace relaxed throughout
Rest
35 minutes easy
Warm up then 30 mins at threshold effort. Cool down
Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
Make recovery a priority after yesterday’s tough run
45 minutes comfortable
Rest
Repeat last week's 75 minute run, aiming for a slightly faster pace
Rest
Steady 45 minutes
Rest
Warm up, 5 x 5 minutes fast with 2 x 30 second recoveries. Cool down
Repeat session from week 7 but with one extra effort and slightly shorter recoveries
Rest
30 minutes easy
60 minutes including working up the hills
Try to select an undulating route and work the hills
Rest
Rest well as this will be your peak training week
Warm-up then 4 x 7 minutes fast pace with 3 minute recoveries
Rest
45 minutes easy
Warm-up then 10 minutes easy / 10 minutes steady / 10 minutes at threshold effort. Cool down
Threshold effort should feel ‘comfortably hard.’ You should be able to give 3 - 4 word answers but not hold a full conversation
Rest
80 minutes comfortable
Last long run! Aim for even pace all the way
Rest
Start of your taper
35 minutes comfortable
Rest
Warm up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute fast with 2 minutes recovery. Cool down
Aim to get progressively quicker throughout the session
Rest
20 minutes easy
45 minutes comfortable with 2 x 5 minutes brisk in the middle
Avoid the temptation to do more
Rest
Comfortable 30 minutes with 5 x 30 second bursts at 75 per cent effort
Keeping your speed sharp
Rest
30 minutes easy jog
Rest
10 minutes very easy jog in race kit
Super slow
12 k race! With easy warm-up and cool down
The big one! Enjoy your event!