12 to 12k: A twelve week 12k training plan for beginners.

Couch to 12k: A twelve week 12k training guide for beginners.

If there’s one thing that’s for sure in my life right now, it’s that I’ve gotten into a nasty habit of being a bit sedentary. My trips to the gym have gradually gone from frequent, to not as frequent… to non-existent. I’m feeling the weight I worked so hard to rid myself of, slowly make its come back. And it’s not celebrated. Guys. My thighs are thundering. I’m jiggling in the worst of ways. My lady lumps are not lovely.

My weight has forever it seems been dragging me down. But now it’s about more than just my appearance, as I’m forced to face the reality that the older I get, the harder it will be to shed the pounds. I won’t forever be in an easy-to-rebound state, and that’s a hard pill to swallow. As I teeter-totter right along the edge of “normal” and “overweight” on the BMI scale, I remind myself that this is in my hands. And that the longer I allow myself to stay stagnant, the more difficult it will be to get the ball rolling.

So today I took some initiative and signed up for a local 12k here in Jacksonville. The Guana 12k is a trail race located at The Guana Research Reserve in South Ponte Vedra. A 12k is a whopping seven and a half miles, in case you were wondering. It’s by no means a half marathon, but it’s definitely long enough to kill me nonetheless if I attempted it today. The run takes place the first week of December, so I have just over twelve weeks to train. This felt like the perfect opportunity to start getting more active, and really have a fun end goal in mind.

Although I’m not in the best shape I’ve been in, I’m no stranger to running. It’s by-far my favorite form of exercise and something I’ve done for a long time. I grew up watching my dad run, and in turn always really loved running too. I know what it takes to mentally and physically prepare yourself for a race and the kind of dedication it takes. My mom has trained her butt off and killed the 15k Gate River Run on multiple occasions! It’s no easy task to jump into, but I’m really ready to take the bull by the horns and get back to being my old, active, happy self!

So I’ve come up with a twelve week training plan for my race, with complete week-by-week mileage breakdowns necessary to prepare for the 12k distance. The goal is to progressively increase my mileage every week so that by week ten, I’m completely comfortable running the seven and a half miles that will be required of me on race day. The weeks following will solely focus on bettering my run-time, building more stamina, and resting before the big day.


12 to 12k: A twelve week 12k training guide for beginners.

As you’ll see, I’ve made sure the training plan I’ve created hits a few really important nails on the head. It incorporates:

  • A safe and gradual increase in mileage each week to build endurance without risk of injury.
  • Two warm-up weeks for the beginner, getting you warmed up for longer distances if you aren’t used to running far (or running at all.)
  • A minimum of two rest-days a week, with four running days, and one day a week of cross training (with the exceptions of week one and two.)
  • Alternating high/low mileage running weeks.
  • Peak mileage week at two weeks before race date.
  • Final rest week prior to race day.

So that’s it! I’m lacing up my running shoes, and start training in one week! Will you train with me? Please feel free to click on the link below to download your very own free copy of the ‘Couch to 12k Training Plan’ and join me! I’ll be sure to keep you updated weekly about how my training is going (Assuming I don’t die! Ha!) and be sure to tag me in your training adventures using my Instagram handle @thefamilymaam or use the hashtag #12to12k so I can see your posts! Good luck loves! Can’t wait to see your progress!

Couch to 12k Training Plan Freebie

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