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.
Training Plan for the Average Woman - A 12k (12km) Run
A male runner needs 16-18 weeks of focused training. Schedule includes 5-6 weekly sessions balancing endurance development with speed maintenance. Training emphasizes consistent progression while incorporating quality workouts.
Recovery Guide for the Average Woman - A 12k (12km) Run
A male runner needs 3-5 days to recover well. He should drink 1.5-1.8L of water and have a substantial recovery meal within 30 minutes. The first day focuses on rest and rehydration. Light activity can begin day 2, with training resuming gradually. Protein intake should be maintained throughout recovery. Morning heart rate helps track recovery progress.