Workout of the Day: 12 x 1,200m
12 x 1,200m
Intensity — 10K pace
Recovery — 400m jog in 2 ‘ 3 minutes after each rep
Exertion — 8/10
Context & Details
In preparing for a competitive 1/2 Marathon, a runner needs to boost maximal running velocity and neuromuscular power as well as resistance to fatigue, running economy, and lactate-threshold velocity.
As you can see, effective training for any running event, like the 1/2 Marathon, is complex. To think one simply needs to run 100+ miles per week with a tempo run and long run is an overly simplistic and non-effective training program.
Racing well is about sustaining high-quality race speeds. Strength, endurance, speed, stamina, and power qualities all need to be addressed, maintained, and elevated for this to happen.
12 x 12,000m at 10K pace meets this need quite well.
The brain is the master organ. We’re always training and using it. High force running tires the brain and body out much quicker and deeper than moderate force running, like 10K pace.
10K pace running is speedwork, albeit the slowest velocity of speedwork, but with that comes certain advantages. Since the rate of force development to run 10K is relatively slower than other speedwork paces, the runner can accomplish higher session volumes and need less recovery between sessions to recover well enough.
This session is a good weekly or bi-weekly staple for a 1/2 marathon build up. If you are having trouble figuring out where to place it in your training week then delete the traditional weekly easy paced long run and do this instead. Quality running like 12 x 12,00m is a far more powerful stimulus than a weekly run accumulating a mass amount of low force, slow miles.