Training Plan for Slow Runners to Conquer 12 Miles

Accept and Embrace Your Pace

The first step to training for a 12 mile run is to accept that you are not going to suddenly transform into a fast runner overnight. And that's okay! We all have different natural paces based on a wide variety of factors like genetics, age, fitness level, etc. Comparing your pace to others is an exercise in futility and will only damage your confidence.

Instead, embrace your slow pace with pride and focus on the incredible feat your body is achieving each time you head out for a run. Any amount of running is commendable, no matter how fast or slow you move. Once you shift your mindset away from pace envy, you'll be in the right headspace to tackle a 12 mile run.

Set a Realistic Pace Goal

Based on your current fitness level, set a realistic goal pace for your 12 mile run. This should be a pace you can maintain for 60-90 minutes consistently in your current training runs. For newer runners, that might be 14 or 15 minute miles. More experienced runners may aim for 13 minute miles.

This goal pace should feel comfortable without too much strain. You want to set yourself up for success instead of failure by establishing an unreasonable pace goal.

Focus on Completion

Rather than getting fixated on your pace, make completing the 12 miles your primary goal. All those miles are a big achievement, regardless of speed. Celebrate hitting each new longest distance milestone throughout your training.

Slow and Steady Training

Consistency over intensity is key when training for a 12 mile run. Slow runners often try increasing intensity too quickly, leading to injury, burnout, and inadequate recovery between runs. Follow these tips for steady, sustainable training:

Build Gradually

Increase your weekly mileage no more than 10% at a time. This gradual buildup allows your body to adapt to the training stress and get stronger over time. Ramping up too aggressively will overwhelm your body.

Slow Down on Hard Days

When you schedule challenging workouts that require more effort, adjust your pace accordingly. Cut back by 1-2 minutes per mile on speed work days or long runs. Save the hard pushing for designated intense sessions.

Take Recovery Days

At least one rest or cross training day between run days is crucial. This allows your muscles time to repair and restore. Wake up sore? Take an extra rest day.

Listen to Your Body

If something doesn't feel right, don't try to push through pain. Minor aches are expected, but sharp persistent pains are a red flag. Better to take a few days off than get an overuse injury.

Incorporate Cross Training

Supplementary cross training is invaluable for injury prevention and building overall fitness as you prepare for your 12 mile conquest. Try incorporating 1-2 days per week of:

Strength Training

Focus on major muscle groups like legs, core, and glutes. This strengthens running muscles and improves durability.

Yoga

Yoga improves flexibility, body awareness, and mind-body connection. This aids running recovery and technique.

Cycling or Swimming

Low impact cardio like swimming and biking gives your running muscles a break while enhancing endurance.

Target Key Workouts

While most of your runs should be at an easy sustainable pace, strategically incorporate these challenging workouts 1-2 times per week:

Long Runs

Build up to doing one run per week at 12 mile distance. This prepares you mentally and physically.

Fartleks

Include some fartlek sessions which are bursts of faster running mixed into your regular runs. This adds speedwork.

Hill Repeats

Run short repeats up steep hills to build leg strength and power. This mimics the effort needed to complete your long run.

Race Pace Runs

On one weekly run, do 2-4 miles at your 12 mile goal pace. This trains your body to hold the pace needed on race day.

Nail Down Nutrition and Hydration

Providing your body with the right fuel and fluids is crucial when training for and completing a 12 mile run. Follow these nutritional tips:

Carb Load

In the 2-3 days leading up to your long run, increase carbohydrate intake to stock energy reserves. Good sources are whole grains, rice, and potatoes.

Hydrate Well

Drink plenty of water in the days preceding and morning of your long run. Being well hydrated combats fatigue and muscle cramps.

Fuel Mid-Run

For runs longer than 6 miles, consume 30-60g of carbs every 45-60 minutes via sports drink, gel, or chews to maintain energy.

Eat Protein

Refuel with a protein source like yogurt, eggs, or turkey within 30 minutes post-run. This helps rebuild damaged muscle fibers.

Replenish Electrolytes

Fill depleted sodium, potassium, and magnesium stores by including an electrolyte drink or coconut water into your post-run recovery routine.

Training Schedule Example

Here is a 12 week sample training schedule for running 12 miles as a slower runner:

Week 1

Mon - Rest

Tues - 4 miles easy

Wed - Yoga or Strength Train

Thurs - 6 miles with 4x100m strides

Fri - Rest

Sat - 5 miles easy

Sun - Rest

Week 7

Mon - Rest

Tues - 4 miles easy

Wed - 8 miles progression run

Thurs - Cross Train

Fri - 4 miles easy

Sat - 9 miles with 5x400m hill repeats

Sun - Rest

Week 12

Mon - Rest

Tues - 4 miles easy

Wed - 10 miles progression run

Thurs - Cross train

Fri - 5 miles easy

Sat - 12 miles long run

Sun - Yoga or Strength Train

Race Day Tips

Finally, employ these strategies on the big day to successfully complete those 12 miles as a slower runner:

Set Realistic Expectations

Know that you'll need regular walk breaks. And that's completely okay! You trained to finish, not win.

Fuel Consistently

Hydrate well the prior days and take gels every 4-6 miles during the run to maintain energy.

Focus on Form

Monitor your posture and mechanics. Shuffle feet quickly, bend elbows at 90 degrees, and keep shoulders relaxed.

Be Patient

The miles will start adding up! Don't worry about your overall

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.