Easy 12 km
A 12 km easy aerobic run for advanced runners on higher weekly volume, run at a relaxed and even effort after a gentle first two kilometers.
- Duration
- 1 h 06 minestimated
- Distance
- 12 kmestimated
- Effort
- 69
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Gentle first 2 km | 2000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy, smooth and even | 10 km | 78-88% threshold pace68-78% HRmax72-82% FTP |
About this workout
For runners covering 60 km or more per week, a normal easy day is often 10 to 14 km. This 12 km run adds solid aerobic volume while staying easy enough that the next day's workout is not affected. At a typical easy pace it takes about 60 to 75 minutes.
Run the first two kilometers gently, then settle into your easy zone for the remaining ten. The effort should be smooth and even, with relaxed breathing. Resist the pull to speed up when you feel good in the second half, because easy days only help when they stay easy.
Place it on the day before or after a quality session, or on the day after a long run if you are used to the volume. If you add strides, do four to six in the last kilometer.
Tips
- Pick a loop or out-and-back course you know well.
- Run the last kilometer as relaxed as the first.
- Shorten it to 10 km on a tired day rather than skipping it.
Good forHalf marathonMarathon10k
Season phaseBaseBuild