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Start This Plan

8 Week HBF 12km Run Plan

8 Weeks

Start This Plan

8 Week HBF 12km Run Plan

8 Weeks

8 Week HBF 12km Run Plan

8 Weeks

Workout Goals

Monday
Wednesday
Saturday

Week 1 - Run 1 (Easy)

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	Exercise	Sets	Distance	Time	Reps
Notes for 5km Easy Run An easy run is a relaxed, low-intensity run where you can comfortably hold a conversation. It’s done at about 50-70% of max effort and is crucial for recovery, building endurance, and improving aerobic capacity without excessive fatigue. (Recovery/Aerobic Base) Heart Rate Zone: Zone 2 (60-70% of max HR) Pace: 1-2 minutes slower than your tempo pace Feel: Very comfortable – can hold a conversation easily Example: If your tempo pace is 5:00 min/km, your easy run should be 6:00-6:30 min/km	5km Easy Run
	Run	Run 1 sets, 3.11 mi ,	1	3.11 mi	--:--:--	--:--	5km Easy Run
Aim for 5:45-6:30 min/km This is working your cardio vascular system

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Run

1 sets, 3.11 mi ,

3.11 mi

--:--:--

--:--

5km Easy Run

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Running Warm Up 2

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Notes for Week 1, Day 2

Running Warm Up 2

	Exercise	Sets	Distance	Time	Reps	Weight
Notes for Running Warm Up 2 3 minutes jogging 3 minutes running drills: A-skips (2 x 30 seconds) B-skips (2 x 30 seconds) C - Skips(2 x 20m) Bounding strides (3 x 30m) 5 minutes dynamic stretching: Hip Circles (10 each side) Leg swings (10 each leg) Walking lunges (10 each leg) High knees (30 seconds)							Running Warm Up 2
	Jogging Quads / Beginner	Jogging 1 sets, 00:03:00	1		00:03:00		--:--	Running Warm Up 2
	A-skip	A-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	B-skip	B-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	C-Skip	C-Skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	Bounding Strides	Bounding Strides 2 sets, 0.02 mi ,	2	32.81 yds			--:--	Running Warm Up 2
	Hip Circles	Hip Circles 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Leg Swings	Leg Swings 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Walking Bodyweight Lunge Quads / Intermediate	Walking Bodyweight Lunge 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	High Knees	High Knees 1 sets, 00:00:30	1		00:00:30		--:--	Running Warm Up 2

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Week 1 - Run 2 (Tempo)

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	Exercise	Sets	Distance	Time	Reps
Notes for 3km Tempo Run Tempo Run A tempo run is a sustained effort run at a "comfortably hard" pace—typically around 80-90% of your max effort. It’s faster than an easy run but slower than an all-out sprint. The goal is to improve lactate threshold, helping you sustain faster paces for longer periods. * Heart Rate Zone: Zone 3-4 (80-90% of max HR) * Pace: Roughly 10K to half-marathon pace (a pace you can sustain for 20-40 minutes) * Feel: "Comfortably hard" – breathing is controlled but talking in full sentences is difficult * Example: If your 10K pace is 5:00 min/km, aim for 5:00-5:15 min/km  🔹 Watch Features to Use: * Set up a heart rate alert to stay in Zone 3-4 * Use lap splits to track consistency	3km Tempo Run
	Run	Run 1 sets, 1.86 mi ,	1	1.86 mi	--:--:--	--:--	3km Tempo Run
Aim for 5:15 - 5:45 min/km This is working your cardio vascular system

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Run

1 sets, 1.86 mi ,

1.86 mi

--:--:--

--:--

3km Tempo Run

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Running Warm Up 2

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Notes for Week 1, Day 4

Running Warm Up 2

	Exercise	Sets	Distance	Time	Reps	Weight
Notes for Running Warm Up 2 3 minutes jogging 3 minutes running drills: A-skips (2 x 30 seconds) B-skips (2 x 30 seconds) C - Skips(2 x 20m) Bounding strides (3 x 30m) 5 minutes dynamic stretching: Hip Circles (10 each side) Leg swings (10 each leg) Walking lunges (10 each leg) High knees (30 seconds)							Running Warm Up 2
	Jogging Quads / Beginner	Jogging 1 sets, 00:03:00	1		00:03:00		--:--	Running Warm Up 2
	A-skip	A-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	B-skip	B-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	C-Skip	C-Skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	Bounding Strides	Bounding Strides 2 sets, 0.02 mi ,	2	32.81 yds			--:--	Running Warm Up 2
	Hip Circles	Hip Circles 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Leg Swings	Leg Swings 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Walking Bodyweight Lunge Quads / Intermediate	Walking Bodyweight Lunge 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	High Knees	High Knees 1 sets, 00:00:30	1		00:00:30		--:--	Running Warm Up 2

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Week 1 - Run 3 (Long Run)

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	Exercise	Sets	Distance	Time	Reps
Notes for 6KM Long Run Long Run A long run is an extended-duration run done at an easy to moderate pace. Its purpose is to build endurance, improve fat utilization for energy, and strengthen mental resilience for longer races or endurance events. * Heart Rate Zone: Zone 2-3 (65-75% of max HR) * Pace: Closer to easy run pace, but may slightly increase in the last 20-30% of the run * Feel: Sustainable, focusing on endurance rather than speed * Example: If your easy run pace is 6:00 min/km, your long run should start at 6:15-6:30 min/km but may progress toward 5:45-6:00 min/km  🔹 Watch Features to Use: * Set distance alerts (e.g., every 5K) to check pacing * Monitor aerobic efficiency (HR vs. pace) to track endurance improvements	6KM Long Run
	Run	Run 1 sets, 3.73 mi ,	1	3.73 mi	--:--:--	--:--	6KM Long Run
Aim for 6:00-6:45 min/km This is working your cardio vascular system

Exercise

Sets

Distance

Time

Reps

Weight

Rest

Run

1 sets, 3.73 mi ,

3.73 mi

--:--:--

--:--

6KM Long Run

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Running Warm Up 2

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Notes for Week 1, Day 6

Running Warm Up 2

	Exercise	Sets	Distance	Time	Reps	Weight
Notes for Running Warm Up 2 3 minutes jogging 3 minutes running drills: A-skips (2 x 30 seconds) B-skips (2 x 30 seconds) C - Skips(2 x 20m) Bounding strides (3 x 30m) 5 minutes dynamic stretching: Hip Circles (10 each side) Leg swings (10 each leg) Walking lunges (10 each leg) High knees (30 seconds)							Running Warm Up 2
	Jogging Quads / Beginner	Jogging 1 sets, 00:03:00	1		00:03:00		--:--	Running Warm Up 2
	A-skip	A-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	B-skip	B-skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	C-Skip	C-Skip 2 sets, 00:00:30	2		00:00:30		--:--	Running Warm Up 2
	Bounding Strides	Bounding Strides 2 sets, 0.02 mi ,	2	32.81 yds			--:--	Running Warm Up 2
	Hip Circles	Hip Circles 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Leg Swings	Leg Swings 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	Walking Bodyweight Lunge Quads / Intermediate	Walking Bodyweight Lunge 1 sets, 10 reps	1			10	--:--	Running Warm Up 2
	High Knees	High Knees 1 sets, 00:00:30	1		00:00:30		--:--	Running Warm Up 2

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Start This Plan

8 Week HBF 12km Run Plan

8 Weeks

8 Week HBF 12km Run Plan

8 Weeks

8 Week HBF 12km Run Plan

8 Weeks

Workout Goals

Workout Plan Navigation

Week 1 - Run 1 (Easy)

Running Warm Up 2

Notes for Week 1, Day 2

Week 1 - Run 2 (Tempo)

Running Warm Up 2

Notes for Week 1, Day 4

Week 1 - Run 3 (Long Run)

Running Warm Up 2

Notes for Week 1, Day 6