Racing 10Ks regularly? 12K will not be a problem. Run less than 30 miles per week and you'll need two changes to your training. Then join the 50,000 plus at Spokane or Bay to Breakers, but unless you're in the front few thousand, don't expect to race them.


Author and 31 min 10k runner David Holt's Homepage
See base of page for VO2 max, anaerobic threshold and how to train for other race distances, plus running essays and book details.

12 Kilometer Training

This is a sample from Running Dialogue by David Holt...copyright 1997. Material may be used without first gaining my permission, but please give credit to the source.


12 KILOMETER TRAINING SCHEDULE
If youíve raced several 10 kilometer events thereís nothing special
about a 12 k: You simply run close to your best at 10 k...and keep
going another mile and a quarter. Your last effort (the sprint) will
have to wait an extra mile and a quarter: Because the middle part of
the race will be longer, it becomes more important to spread your
effort over the entire race.
	We could increase your training by 20 percent to help you to a
better time, but that would be like telling you to double your mile¨
age before entering a 20 k or half-marathon.
	Instead, tweak your current mileage--adjust two of your runs.
	First...the long run. If itís less than 10 miles, increase it by two
miles. Thatís it. Same leisurely 70 to 80 of max heartrate pace, for
an extra 14 to 20 minutes. Steal these miles from one of your easy
runs.
	Second...the key speed session. If youíve been used to three
times one mile (or 1,600 meters) do an extra lap of the track to
make 2,000s. Run at the same pace, but with a longer recovery the
first few times. Six 800s can become six 1,000s.


	The weeks your short stuff is the key session, either do another
mile of them, or do more of them at the fast pace. Take 400s. You
can break up a session by inserting 8 x 200 a tad faster than the sets
of 400s each side. Many people find 16 x 400 is too close to a cure
for insomnia; the 200s will entertain you. Or, instead of 12 x 400
with every forth effort two seconds faster, do alternate reps faster.
	Mileage will be the same, but the borrowed miles will mean two
of your easy days are easier than previously. Keep your second or
third speed session, and the medium length run to maintain a well
balanced week. 
	Start this modified program at least twelve weeks before the
race. You could increase your mileage of course, adding the 20
percent over the first month and maintaining that level for eight
weeks. But do distribute those extra miles to the best affect. 
	Avoid doing any session more than three times during this
period. Alternate the key session between long, short, and hill reps;
and donít forget some fartlek.
	The three to six seconds per mile slower which you will run
during a 12 k, should help you feel more relaxed than in the rush of
the shorter event; you should feel like you are cruising and in
control. 


Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Clearly, an increase in training should bring you better races. But if you are already training at full effort (for your body) to prepare for the 10k or half marathons, you will have the speed and strength to run a good 12k. You may benefit from some of the following running pages.

Short intervals: VO2 max training for 10k
Long intervals: VO2 max training for 8k
5k training and racing...the first of five pages for the 5k runner
10k training...mileage and strength and access to four other parts of 10k training
Half marathon training 3rd element...VO2 max and peaking
Sarcomere--muscle contraction unit
Marathon training and racing
Fartlek for all distance running
Bicycle for cross training strength
Running essay: 5k versus 15k pace training
Running injuries pages...route to prevention, treatment and knee injury pages
other running links

E-MAIL ORDER TO DAVID HOLT
Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at Amazon.com
Running Dialogue">Running Dialogue at barnesandnoble.com

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)


David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at Amazon.com
10K & 5K Running, Training & Racing">10K & 5K Running, Training & Racing: The Running Pyramid, at Barnesandnoble.com
Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.