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12k for Beginners

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FirstHealth Fitness

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week 1 Run Run  Rest Rest Run  Rest  Run 
3 miles easy  4 miles 2 miles done as  4 miles easy  13
1/2 mile easy  walking breaks as
1/2 mile fast needed 
Week 2 Run Rest Rest Run Rest  Run Run 
4 miles easy  3 Miles 4 easy 5 Miles 16
intervals
Week 3 Rest Run Run Rest Run  Run Rest
3 miles done as  5 easy 3 miles moderate 5 miles  16
1/4 mile easy
1/4 mile fast
Week 4 Rest Run Rest  Run Run Rest Run
4 miles easy 4 miles 3 miles easy 6 miles 17
Week 5  Run Rest Run Run Rest  Rest Run  16
2 miles intervals 3 miles  4 miles moderate 7 miles 
moderate easy
Week 6 Rest Run Run Rest Run  Run Rest
3 miles  3 miles 4 miles  6 miles 16
intervals
Week 7 Run Run Rest  Run Rest Rest Run
3 miles 4 miles easy 5 miles 8 miles 20
intervals
Week 8 Run Rest Rest Run Rest  Run Run 
3 easy 4 miles 5 miles 8 miles 20
intervals
Week 9 Rest Run Run Rest Run  Run Rest
3 miles 5 moderate 4 miles 9 miles 21
intervals moderate easy
Week 10 Run Run Rest  Run Rest Rest Run
5 miles 3 easy 5 miles  6 miles 19
Week 11 Run Rest Run Rest Rest  Run Run 
3 easy 4 easy 5 miles easy 6 miles easy 18
Week 12  Rest Run Run Rest Rest RACE
3 easy 4 easy DAY!!!!! 15

 

 

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