• Overview
  • Training plan
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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.

Start date:
Anytime
Expected finish time:
1:30:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

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

Tuesday
Rest

Rest

2 days of recovery

Wednesday
Rest

Rest

Thursday
Training

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

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

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

Monday
Rest

Rest

Recovery following your longer session

Tuesday
Training

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

Wednesday
Rest

Rest

Thursday
Training

Complete 12 minutes of jogging.

2 minutes of walking, 5 minutes of jogging, 2 minutes of walking

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

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

Monday
Rest

Rest

Recovery from your longer session

Tuesday
Training

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

Wednesday
Rest

Rest

Thursday
Training

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

Friday
Rest

Rest

2 rest days before your longer session

Saturday
Rest

Rest

Sunday
Training

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!

Monday
Rest

Rest

Tuesday
Training

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!

Wednesday
Rest

Rest

Thursday
Training

20 minutes jog

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 minutes jog

Starting to increase the volume of the long run

Monday
Rest

Rest

Double rest day after your longer run

Tuesday
Rest

Rest

Wednesday
Training

20 minutes jog

Thursday
Rest

Rest

Friday
Training

15 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

30 minutes jog

Don’t worry about pace. Focus on non-stop jogging

Monday
Rest

Rest

Complete rest day after your hard effort

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

25 minutes progression run

Start super easy and gradually increase the pace every 5 minutes until you get to a steady pace

Friday
Rest

Rest

Double rest day before your bigger effort to come

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes jog

Longest run so far!

Monday
Rest

Rest

Tuesday
Training

25 minutes jog

Wednesday
Rest

Rest

Thursday
Training

25 minutes comfortable

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

45 minutes jog

Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Rest

Rest

Wednesday
Training

15 minutes jog

Take this one very easy

Thursday
Rest

Rest

Friday
Training

20 minutes jog

Saturday
Rest

Rest

Sunday
Training

30 minutes steady

Shorter time, faster pace but don't set off too fast!

Monday
Rest

Rest

Tuesday
Training

20 minutes jog

Wednesday
Rest

Rest

Thursday
Training

30 minutes progression run

Start with an easy jog and gradually increase the pace every 10 minutes until you get to a steady pace

Friday
Rest

Rest

Double rest day before your longer run

Saturday
Rest

Rest

Sunday
Training

50 minutes jog

Moving up each week now. Keep pace easy

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your longer run

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

35 minutes jog

Extending the length of the mid-week run

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

60 minutes jog

Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following yesterday’s longer run.

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

30 minutes progression run

Start with an easy jog and gradually increase the pace every 10 minutes until you get to a steady pace

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

70 minutes jog

Longest run so far!

Monday
Rest

Rest

Tuesday
Training

35 minutes jog

Wednesday
Rest

Rest

Thursday
Training

20 minutes steady

Faster paced session. Finish with some stretching afterwards.

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

75 minutes jog

Keep the pace relaxed!

Monday
Rest

Rest

Make recovery a priority after yesterday’s long run

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

25 - 30 minutes easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

80 minutes jog

Long run, easy pace, take a drink if necessary

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your longer run

Tuesday
Training

25 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

35 minutes progression run – 5 minutes super slow, 10 minutes jog, 10 minutes comfortable, 10 mins steady

Try a new route to add variety

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

80 - 90 minutes jog

Last long training run!

Monday
Rest

Rest

Start of your taper period

Tuesday
Rest

Rest

Wednesday
Training

20 minutes comfortable

Thursday
Rest
Friday
Training

25 minutes easy

Saturday
Rest
Sunday
Training

40 minutes easy pace

Avoid the temptation to do more

Monday
Rest

Rest

Tuesday
Training

Easy 15 -20 minutes jog

All runs are relaxed this week

Wednesday
Rest
Thursday
Training

Easy 15 minutes jog

Skip this session if feeling tired at all

Friday
Rest

Rest

Saturday
Training

10 mins very easy jog in race kit

Super slow

Sunday
Race day

12k race! with easy warm-up and cool-down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

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.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

25 minutes easy jog

Week 1 focuses on kick-starting the body back into a regular routine of training

Tuesday
Rest

Rest

Wednesday
Training

20 minutes jog

Thursday
Rest

Rest

Friday
Training

25 minutes steady

Keep the pace relaxed but slightly faster than your runs earlier in the week

Saturday
Rest

Rest

Sunday
Training

35 minutes jog

Take it easy for your first long run

Monday
Training

20 minutes easy

Recovery following Sunday's session

Tuesday
Rest

Rest

Wednesday
Training

30 minutes comfortable

Thursday
Rest

Rest

Friday
Training

30 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes easy

Monday
Rest

Rest

Tuesday
Training

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

Wednesday
Rest
Thursday
Training

30 minutes jog

Friday
Training

20 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Monday
Training

25 - 30 minutes easy

Off-road if possible to give your legs a break

Tuesday
Rest

Rest

Wednesday
Training

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

Thursday
Rest

Rest

Friday
Training

30 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

45 - 50 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 3 minute recoveries, cool-down

Try to run each of the efforts at the same pace

Thursday
Training

Rest

Friday
Training

35 minutes comfortable

Saturday
Training

Rest

Sunday
Training

50 - 60 minutes easy

Monday
Rest

Rest

No fast paced training this week

Tuesday
Training

25 minutes easy

Wednesday
Rest

Rest

Thursday
Training

30 minutes steady

Friday
Rest

Rest

1 less run this week

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Training

Warm-up, 4 x 5 minutes fast with 3 minute recoveries, cool-down

Try to run each of the efforts at the same pace

Thursday
Rest

Rest

Friday
Training

40 minutes steady

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable

Longest run so far!

Monday
Rest

Rest

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

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

Thursday
Rest

Rest

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 minutes comfortable

Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Rest

35 minutes comfortable

Wednesday
Rest

Fartlek session: warm up then 12 x 1 minute fast / 1 minute jog recovery. Cool down

Try to keep moving on the recoveries

Thursday
Rest

Rest

Friday
Training

30 - 35 minutes easy

Saturday
Rest

Rest

Sunday
Training

70 minutes easy

Keep the pace relaxed and take a drink with you if you need

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 2 minute recoveries, cool-down

Recoveries shortened this week

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

Long run, 60 minutes and with a brisk 15 minutes in the middle

Monday
Rest

Rest

Easier week with long run to come at the end

Tuesday
Training

35 minutes easy

Wednesday
Rest

Rest

Thursday
Training

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

Friday
Rest

Rest

Saturday
Training

25 minutes easy

Sunday
Training

75 minutes easy

Longest run so far. Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

35 minutes easy

Wednesday
Training

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

Thursday
Rest

Rest

Make recovery a priority after yesterday’s tough run

Friday
Training

45 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

Repeat last week's 75 minute run, aiming for a slightly faster pace

Monday
Rest

Rest

Tuesday
Training

Steady 45 minutes

Wednesday
Rest

Rest

Thursday
Training

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

Friday
Rest

Rest

Saturday
Training

30 minutes easy

Sunday
Training

60 minutes including working up the hills

Try to select an undulating route and work the hills

Monday
Rest

Rest

Rest well as this will be your peak training week

Tuesday
Training

Warm-up then 4 x 7 minutes fast pace with 3 minute recoveries

Wednesday
Rest

Rest

Thursday
Training

45 minutes easy

Friday
Training

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

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable 

Last long run! Aim for even pace all the way

Monday
Rest

Rest

Start of your taper

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

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

Friday
Rest

Rest

Saturday
Training

20 minutes easy

Sunday
Training

45 minutes comfortable with 2 x 5 minutes brisk in the middle

Avoid the temptation to do more

Monday
Rest

Rest

Tuesday
Training

Comfortable 30 minutes with 5 x 30 second bursts at 75 per cent effort

Keeping your speed sharp

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy jog

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog in race kit

Super slow

Sunday
Race day

12 k race! With easy warm-up and cool down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?