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How long does it take to run a 12k (12km) for a beginner?

Answer: on average it takes a beginner runner 1 hour 24 minutes and 11 seconds to run a 12k (12km).

This assumes an average running speed of 7.02 minutes per kilometer which is the typical running pace for a beginner runner over a 12k (12km).

The 12-kilometer distance challenges runners with sustained aerobic demands and increasing nutrition requirements. This race tests both endurance capacity and pacing discipline. Training combines long runs with specific race-pace work, emphasizing the ability to maintain form while managing increasing glycogen demands. Hydration strategy becomes crucial at this distance.

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Training Plan for a Beginner Runner - A 12k (12km) Run

A beginner needs 20-24 weeks of preparation. First 8-10 weeks focus on base building with easy running. Training includes 4 weekly sessions: long run (building to 22km), interval session, tempo run, and recovery run. Cross-training essential for injury prevention.

Recovery Guide for a Beginner Runner - A 12k (12km) Run

A beginner needs 4-7 days to recover properly. They should drink 1.5-2L of water and eat a substantial meal within 30 minutes. The first 48 hours should focus on rest with gentle walking. Ice therapy can help with muscle soreness. Sleep needs increase to 9-10 hours per night. Light cross-training can begin after day 3 if feeling good. Any persistent fatigue means taking extra rest days.