#TRAINWITHHEART 12K TRAINING PLAN
8 WEEKS
Intermediate
12 KM
GETTING STARTED
This 12K training plan is designed for the experienced runner who is currently running 2-3 times per week for at least 30
minutes in duration. Whether this is your first time running a 12K or you’ve done a few but are looking to improve your race time,
this 8-week plan is designed to help you prepare for a successful 12K. The total weekly volume of this training plan starts at 3
hours (including cross training) and builds to approximately 6.5 hours during the peak training phase.
Intensity & Heart Rate Zones
Heart rate zones are best determined as a percentage of your threshold heart rate (we’ll determine your threshold heart rate in
the field test in week 2 of this plan). Heart rate zones, expressed as a percentage of your maximum heart rate (MHR) is
included in the chart below. Your maximum heart rate is the number of beats per minute (bpm) recorded during your highest
effort while running. If you do not know what your maximum heart rate is, you can estimate it by doing the following: Females
214 - (0.8 x your age) -or- Males 209 - (0.7 x your age) For example, the maximum heart rate for a 35 year-old female would
be estimated at 214-28 = 186 bpm. With experience, you will begin to get a feel for your pace and what level of effort you are
able to sustain for a certain period of time. Use your Mio heart rate monitor as a tool to help you establish that feeling for
yourself.
HEART
RATE
ZONE
DESCRIPTION
APPROXIMATE MAXIMUM
DURATION ZONE CAN BE HELD
PERCENTAGE OF THRESHOLD
HEART RATE (THR)
PERCENTAGE OF
MAXIMUM HEART
RATE (MHR)
RATING OF PERCEIVED
EXERTION
(RPE SCALE 1-10)
1
Active Recovery
All day low intensity activity
<79%
50-60%
Easy <4
2
Aerobic Endurance
Long moderate intensity activity for 5+ hours
80-89%
60-70%
Easy to Moderate 5-6
3
Long Endurance
Races lasting approximately 3-5 hours
90-93%
70-80%
Moderate 6-7
4
Low to Mid Threshold
Races lasting approximately 2 hours
94-99%
80-89%
Moderate to Hard 7-8.5
5
Mid to Upper Threshold
Races lasting approximately 1 hour such as a 10K of 12K
>100%
>89%
Hard >8.5
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#TRAINWITHHEART 12K TRAINING PLAN
WEEK 1
Approx. Hours: 5
AEROBIC ENDURANCE BASE
MON
TUE
WED
THUR
FRI
SAT
SUN
Run for
30-40 minutes in
moderate heart
rate (HR) zone 2
on flat to gently
rolling
terrain, or
indoors on a
treadmill at 1%
elevation.
Aerobic cross
train (bike, row,
elliptical, etc.)
for 30-60 min in
easy to moderate
zones 1-2.
Run for 30-40 minutes in
moderate HR zones 1-2 on
flat to gently rolling terrain, or
indoors on a treadmill
at 1% elevation.
Complete
Rest Day
Run for 30-40 minutes in
moderate HR zone 2 on flat to
gently rolling terrain, or indoors
on a treadmill at 1% elevation.
Focus on relaxed deep
breathing from diaphragm
(stomach) finding a natural
rhythm with your legs.
Aerobic cross train
(bike, row, elliptical, etc.)
for 30-60 min in easy to
moderate zones 1-2.
Run for 40-50
minutes in moderate
HR zones 2-3 on flat to
gently rolling terrain.
15-20 minutes of
stretching and core
exercises via yoga or
strength training
15-20 minutes of
stretching and core
exercises via yoga or
strength training
15-20 minutes
of stretching and
core exercises via
yoga or strength
training
Focus on a relaxed leg
turnover at a comfortable
cadence that feels natural.
Stretch well after including
front and back of the legs and
calves.
2/9
#TRAINWITHHEART
12K TRAINING PLAN
WEEK 2
Approx. Hours: 6
AEROBIC ENDURANCE BASE
MON
TUE
WED
THUR
FRI
SAT
SUN
Complete
Rest Day
LTHR & LT Pace Run Test
Aerobic cross train
(bike, row, elliptical,
etc.) for 30-60
minutes in easy to
moderate HR zones
1-2.
Run for 45-50 minutes in
moderate HR zone 2 on
flat to gently rolling terrain,
or indoors on a treadmill
at 1% elevation. Focus
on relaxed deep breathing
from diaphragm
(stomach), finding a
natural rhythm with your
legs.
Aerobic cross train
(bike, row, elliptical,
etc.) for 30-60 min
in easy to moderate
HR zones 1-2.
Run for 45 minutes
in moderate HR zone
3 on flat to gently
rolling terrain.
Aerobic cross
train for 45-75
min in easy to
moderate HR
zones 1-2.
This will be a 30-minute time trial on
a track or similar flat terrain.
Do a 10 min easy warm up and then
start your heart rate monitor. Run
continuously for 30 min at an effort
you could comfortably hold for close
to an hour if you had to.
Your average heart rate during the
final 20 min will determine your
threshold heart rate that will be used
to compute your run training zones
(See heart rate description on
page 1).
Strength train or do
Yoga.
Strength train or do
yoga.
Strength train or
do yoga.
Stretch well after including
the front and back of the
legs and calves.
Note: write down your total distance
covered during the 30 min trial. This will
be used later.
3/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 3
Approx. Hours: 6
BUILD 1
MON
TUE
Run for 40-50
minutes in
moderate HR
zones 1-2 on
flat to gently
rolling terrain,
or indoors on a
treadmill at 1%
elevation.
Complete
Rest Day
Stretch well
after.
WED
Run for 45-50 minutes
starting at an easy HR zone 1
effort for the first 10 minutes.
Then build to zone 3 for 20
minutes.
Cool down for the final 10
minutes in easy zone 1.
Focus on high knee lifts and
a slightly faster leg turnover
during the zone 3-4 efforts.
Count your run cadence (each
time your foot hits the ground).
Target between 170-190 steps
per minute.
Stretch well after including
front and back of the legs and
calves.
THUR
Aerobic cross train
for 30-60 minutes
easy to moderate
zone 1-2.
15-20 minutes of
stretching and core
exercises via yoga
or strength training.
FRI
Run for 50 minutes
starting at an easy HR
zone 1-2 effort for the first
10 minutes. Then do 5 x 3
minute intervals at an effort
slightly faster than your
target 10K race effort (zone
5). Jog for 2 min in easy
zone 1 between intervals.
NOTE: Use perceived effort and
experience to guide your pace
on these short intervals. Your
HR will take a few minutes to
catch up during sprints.
SAT
SUN
Run for 30 minutes in
moderate HR zones 1-2 effort
on flat to gently rolling terrain,
or indoors on a treadmill at 1%
elevation.
Run for 4-5 milesin moderate HR
zones 3-4 on flat
to gently rolling
terrain. Focus
on good form as
described in
previous run
workouts.
Stretch well after.
15-20 minutes of stretching
and core exercises via yoga or
strength training.
Stretch well after
including front
and back of the
legs and calves.
Spend the last 5 min in easy
zone 1 cool down.
4/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 4
Approx. Hours: 2.5
RECOVERY 1
This will be a recovery week with less total training time and intensity. Recovery weeks are important to allow your body to absorb the previous workouts and
prepare the upcoming workload.
MON
Compete Rest Day
TUE
Jog for 30 minutes in easy HR
zone 1. Focus on relaxed and
deep breathing.
Stretch well after.
15-20 minutes of stretching
and core exercises via yoga or
strength training.
WED
THUR
FRI
SAT
SUN
Compete
Rest Day
Jog for 30 minutes in easy
HR zone 1. Focus on relaxed
and deep breathing.
Complete
Rest Day
Run for 30 minutes
in easy HR zone 1.
Focus on relaxed
and deep breathing.
Aerobic cross
train 30 minutes
in easy HR zone 1.
Stretch well after.
Stretch well after.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training.
5/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 5
Approx. Hours: 6
BUILD 2
MON
TUE
WED
THUR
Run for 50
minutes in easy
to moderate HR
zone 1-2 effort
on flat to gently
rolling terrain,
or indoors on a
treadmill at 1%
elevation.
Aerobic cross train
for 40-60 minutes in
easy to moderate HR
zone 1-2.
Run for 60 minutes starting at
an easy HR zone 1-2 effort for
the first 10 minutes. Then do
3 x 10 minute intervals at your
target 10K race effort (zone
4-5).
Complete
Rest Day
Stretch well after.
15-20 minutes of
stretching and core
exercises via strength
training or yoga.
Jog 3 minutes in easy zone 1
between intervals.
FRI
Run for 45
minutes at
moderate HR
zone 2 effort
on flat to gently
rolling terrain,
or indoors on a
treadmill at 1%
elevation
SAT
SUN
Aerobic cross train
60-90 minutes in
easy to moderate
zone 1-2.
Run 6-7 miles with the first half
at moderate HR zone 3 and the
second half at HR zone 5a or
what feels like your target 10K
race effort.
15-20 minutes of
stretching and core
exercises via yoga
or strength training.
Practice good running form and
technique as described in
previous run workouts.
Complete the last 5 minutes in
an easy zone 1 cool down.
Choose terrain that is similar to
the actual racecourse.
NOTE: Focus on high knee lifts and
slightly faster leg turnover during
the zone 3 effort.
Stretch well after.
Stretch well after.
6/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 6
Approx. Hours: 6.5
PEAK 1 (12K SPECIFIC)
MON
TUE
WED
THUR
FRI
SAT
SUN
Aerobic cross train
for 40-60 minutes
in easy to
moderate HR zone
1-2.
Run for 50
minutes in
HR zone 3-4
effort on flat to
gently rolling
terrain, or
indoors on a
treadmill at 1%
elevation.
Aerobic cross
train for 40-60
minutes easy to
moderate HR
zone 1-2.
Run for 60 minutes starting
at an easy HR zone 1-2 effort
for the first 10 minutes. Then
do 7 x 4 minute intervals at an
effort slightly faster than your
target 10K race effort (zone 5).
Jog for 2 minutes in easy zone
1 between intervals.
Complete
Rest Day
Run 7 miles with the first half in
moderate HR zone 3 and the second
half at HR zone 5 or what feels like
your target 10K race effort.
Run for 40
minutes in
moderate HR
zone 1-2 effort on
flat to gently
rolling terrain.
Stretch well after.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training.
NOTE: Use perceived effort and
experience to guide your pace on
these short intervals, as your HR
will take a few minutes to catch
up. Spend the last 5 minutes in
easy zone 1 cool down.
Practice good running form and
technique as described in previous
run workouts.
Choose a terrain that is similar to the
actual racecourse.
Stretch well after.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training.
7/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 7
Approx. Hours: 5
PEAK 2
MON
TUE
WED
THUR
FRI
SAT
SUN
Aerobic cross train
for 40-60 minutes
in easy to moderate
zone 1-2.
Run for 50 minutes
in moderate HR
zone 3 effort on
flat to gently rolling
terrain or indoors
on a treadmill at 1%
elevation.
Aerobic cross
train for 40-60
minutes in easy to
moderate zone
1-2.
Run for 60 minutes starting
at an easy HR zone 1-2
effort for the first 10
minutes. Then do 3 x 12
minute intervals at your
target 10K race effort (zone
4-5). Jog for 3 minutes
in easy zone 1 between
intervals. Spend the last 5
minutes in easy zone 1 cool
down.
Complete
Rest Day
Run for 5 miles in moderate
HR zone 3-4 for the first 2 miles
then build to what feels like 10K
race effort for 3 miles.
Run for 30
minutes in
moderate HR
zone 1-2 effort
on flat to gently
rolling terrain.
15-20 minutes of
stretching and core
exercises via yoga
or strength training.
Stretch well after.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training.
Focus on high knee lifts and
slightly faster leg turnover
during the zone 3 effort.
Stretch well after.
Focus on good form as
described in previous run
workouts.
Use this final long run to
practice your race day
breakfast.
Stretch well after including front
and back of the legs and calves.
Stretch well after.
15-20 minutes
of stretching and
core exercises via
yoga or strength
training
Stretch well after.
8/9
#TRAINWITHHEART 12K TRAINING PLAN
WEEK 8
Approx. Hours:
2 + Race
12K RACE WEEK
MON
TUE
WEDS
THUR
FRI
SAT
SUN
Complete
Rest Day
Jog for 30 minutes
starting at an easy HR
zone 1-2 effort for the
first 10 minutes. Then do
5 x 1 minute intervals at
an effort slightly faster
than your target 10K race
effort (zone 5+). Jog for
2 minutes in easy zone 1
between intervals.
Aerobic cross for
train 20-30 minutes
in easy to moderate
HR zone 1-2.
Jog for 20 minutes starting at an
easy HR zone 1-2 effort for the
first 10 minutes. Then do
5 x 30 second intervals at an
effort slightly faster than your
target 10K race effort (zone 5+).
Jog for 2 minutes in easy zone
1 between intervals. Spend the
last 5 minutes in easy zone 1 cool
down.
Complete
Rest Day
Jog for 10
minutes in easy
zone 1-2.
12K RACE DAY!
Stretch well
after.
Have a very light breakfast at
least 3 hours before the race
start.
Complete the last 5
minutes in easy zone 1
cool down.
15-20 minutes of
stretching and core
exercises.
NOTE: Strength
training should be
omitted during this
taper week.
Note: if your
race day is
Saturday, then
do Thursday’s
workout today
and move this
rest day to
Thursday.
PRE-RACE
Avoid trying new things on race
day.
DURING RACE
Start out at an easier pace and
then gradually build each mile.
Race the way you have
practiced.
Your target HR zone is 4-5.
Good luck and have fun!
9/9