The 12-mile distance represents a significant step in long-distance running development. This race requires excellent aerobic conditioning and refined fueling strategy. Training emphasizes extended tempo runs and progressive long runs, focusing on maintaining efficiency through prolonged effort. Success demands well-developed fat oxidation capacity combined with carbohydrate management skills.
Training Plan for the Average Woman - 12 Miles 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 - 12 Miles 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.