#TRAINWITHHEART. 1 Active Recovery All day low intensity activity <79% 51-60% Easy <4

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1 8 WEEKS Intermediate 12 KM GETTING STARTED This 12K training plan is designed for the experienced runner who is currently running 2-3 times per week for at least 30 minutes in duration. Whether this is your first time running a 12K or you ve done a few but are looking to improve your race time, this 8-week plan is designed to help you prepare for a successful 12K. The total weekly volume of this training plan starts at 3 hours (including cross training) and builds to approximately 6.5 hours during the peak training phase. Intensity & Heart Rate Zones Heart rate zones are best determined as a percentage of your threshold heart rate (we ll determine your threshold heart rate in the field test in week 2 of this plan). Heart rate zones, expressed as a percentage of your maximum heart rate, are included in the chart below. Your maximum heart rate is the number of beats per minute (bpm) recorded during your highest effort while running. If you do not know what your maximum heart rate is, you can estimate it by subtracting your age from 220. For example, the maximum heart rate for a 35 year-old individual would be estimated at = 185 bpm. With experience, you will begin to get a feel for your pace and what level of effort you are able to sustain for a certain period of time. Use your Mio heart rate monitor as a tool to help you establish that feeling for yourself. HEART RATE ZONE DESCRIPTION APPROXIMATE MAXIMUM DURATION ZONE CAN BE HELD PERCENTAGE OF THRESHOLD HEART RATE (THR) PERCENTAGE OF MAXIMUM HEART RATE (MHR) RATING OF PERCEIVED EXERTION (RPE SCALE 1-10) 1 Active Recovery All day low intensity activity <79% 51-60% Easy <4 2 Aerobic Endurance Long moderate intensity activity for 5+ hours 80-89% 61-69% Easy to Moderate Long Endurance Races lasting approximately 3-5 hours 90-93% 70-80% Moderate Low to Mid Threshold Races lasting approximately 2 hours 94-99% 81-90% Moderate to Hard Mid to Upper Threshold Races lasting approximately 1 hour such as a 10K of 12K >100% >90% Hard >8.5 1/9

2 WEEK 1 Approx. Hours: 5 AEROBIC ENDURANCE BASE Run for minutes in moderate heart rate (HR) zone 2 on flat to gently rolling terrain, or indoors on a train (bike, row, elliptical, etc.) for min in easy to moderate zones 1-2. training Run for minutes in zones 1-2 on flat to gently rolling terrain, or indoors on a treadmill at 1% Focus on a relaxed leg turnover at a comfortable cadence that feels natural. Stretch well after including front and back of the legs and calves. Run for minutes in zone 2 on flat to gently rolling terrain, or indoors on a Focus on relaxed deep breathing from diaphragm (stomach) finding a natural rhythm with your legs. (bike, row, elliptical, etc.) for min in easy to moderate zones 1-2. of exercises via yoga or strength training Run for minutes in moderate HR zones 2-3 on flat to gently rolling terrain. of exercises via yoga or strength training 2/9

3 WEEK 2 Approx. Hours: 6 AEROBIC ENDURANCE BASE LTHR & LT Pace Run Test This will be a 30-minute time trial on a track or similar flat terrain. Do a 10 min easy warm up and then start your heart rate monitor. Run continuously for 30 min at an effort you could comfortably hold for close to an hour if you had to. Your average heart rate during the final 20 min will determine your threshold heart rate that will be used to compute your run training zones (See heart rate description on page 1). (bike, row, elliptical, etc.) for minutes in easy to zones 1-2. Strength train or do Yoga. Run for minutes in zone 2 on flat to gently rolling terrain, or indoors on a treadmill at 1% Focus on relaxed deep breathing from diaphragm (stomach), finding a natural rhythm with your legs. Stretch well after including the front and back of the legs and calves. (bike, row, elliptical, etc.) for min in easy to moderate HR zones 1-2. Strength train or do yoga. Run for 45 minutes in zone 3 on flat to gently rolling terrain. train for min in easy to zones 1-2. Strength train or do yoga. Note: write down your total distance covered during the 30 min trial. This will be used later. 3/9

4 WEEK 3 Approx. Hours: 6 BUILD 1 Run for minutes in zones 1-2 on flat to gently rolling terrain, or indoors on a Stretch well after. Run for minutes starting at an easy HR zone 1 effort for the first 10 minutes. Then build to zone 3 for 20 minutes. Cool down for the final 10 minutes in easy zone 1. Focus on high knee lifts and a slightly faster leg turnover during the zone 3-4 efforts. Count your run cadence (each time your foot hits the ground). Target between steps per minute. Stretch well after including front and back of the legs and calves. for minutes easy to moderate of exercises via yoga or strength Run for 50 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 5 x 3 minute intervals at an effort slightly faster than your target 10K race effort (zone 5). Jog for 2 min in easy zone 1 between intervals. NOTE: Use perceived effort and experience to guide your pace on these short intervals. Your HR will take a few minutes to catch up during sprints. Spend the last 5 min in easy zone 1 cool down. Run for 30 minutes in zones 1-2 effort on flat to gently rolling terrain, or indoors on a of stretching and yoga or strength Run for 4-5 milesin zones 3-4 on flat to gently rolling terrain. Focus on good form as described in previous run workouts. Stretch well after including front and back of the legs and calves. 4/9

5 WEEK 4 Approx. Hours: 2.5 RECOVERY 1 This will be a recovery week with less total training time and intensity. Recovery weeks are important to allow your body to absorb the previous workouts and prepare the upcoming workload. Compete Jog for 30 minutes in easy HR zone 1. Focus on relaxed and deep breathing. of stretching and yoga or strength Compete Jog for 30 minutes in easy HR zone 1. Focus on relaxed and deep breathing. Run for 30 minutes in easy HR zone 1. Focus on relaxed and deep breathing. train 30 minutes in easy HR zone 1. 5/9

6 WEEK 5 Approx. Hours: 6 BUILD 2 Run for 50 minutes in easy to zone 1-2 effort on flat to gently rolling terrain, or indoors on a for minutes in easy to of exercises via strength training or yoga. Run for 60 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 3 x 10 minute intervals at your target 10K race effort (zone 4-5). Jog 3 minutes in easy zone 1 between intervals. the last 5 minutes in an easy zone 1 cool down. Run for 45 minutes at zone 2 effort on flat to gently rolling terrain, or indoors on a elevation minutes in easy to moderate of exercises via yoga or strength Run 6-7 miles with the first half at zone 3 and the second half at HR zone 5a or what feels like your target 10K race effort. Practice good running form and technique as described in previous run workouts. Choose terrain that is similar to the actual racecourse. NOTE: Focus on high knee lifts and slightly faster leg turnover during the zone 3 effort. 6/9

7 WEEK 6 Approx. Hours: 6.5 PEAK 1 (12K SPECIFIC) for minutes in easy to zone 1-2. Run for 50 minutes in HR zone 3-4 effort on flat to gently rolling terrain, or indoors on a train for minutes easy to Run for 60 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 7 x 4 minute intervals at an effort slightly faster than your target 10K race effort (zone 5). Jog for 2 minutes in easy zone 1 between intervals. NOTE: Use perceived effort and experience to guide your pace on these short intervals, as your HR will take a few minutes to catch up. Spend the last 5 minutes in easy zone 1 cool down. Run 7 miles with the first half in zone 3 and the second half at HR zone 5 or what feels like your target 10K race effort. Practice good running form and technique as described in previous run workouts. Choose a terrain that is similar to the actual racecourse. Run for 40 minutes in zone 1-2 effort on flat to gently rolling terrain. 7/9

8 WEEK 7 Approx. Hours: 5 PEAK 2 for minutes in easy to moderate of exercises via yoga or strength Run for 50 minutes in zone 3 effort on flat to gently rolling terrain or indoors on a train for minutes in easy to moderate zone 1-2. Run for 60 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 3 x 12 minute intervals at your target 10K race effort (zone 4-5). Jog for 3 minutes in easy zone 1 between intervals. Spend the last 5 minutes in easy zone 1 cool down. Focus on high knee lifts and slightly faster leg turnover during the zone 3 effort. Run for 5 miles in moderate HR zone 3-4 for the first 2 miles then build to what feels like 10K race effort for 3 miles. Focus on good form as described in previous run workouts. Use this final long run to practice your race day breakfast. Stretch well after including front and back of the legs and calves. Run for 30 minutes in zone 1-2 effort on flat to gently rolling terrain. training 8/9

9 TRAIN WITH HEART FONDO (100 MILE) CYCLING TRAINING PLAN WEEK 8 Approx. Hours: 2 + Race 12K RACE WEEK MON TUE WEDS THUR FRI SAT SUN Jog for 30 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 5 x 1 minute intervals at an effort slightly faster than your target 10K race effort (zone 5+). Jog for 2 minutes in easy zone 1 between intervals. the last 5 minutes in easy zone 1 cool down. for train minutes in easy to moderate HR of exercises. NOTE: Strength training should be omitted during this taper week. Jog for 20 minutes starting at an easy HR zone 1-2 effort for the first 10 minutes. Then do 5 x 30 second intervals at an effort slightly faster than your target 10K race effort (zone 5+). Jog for 2 minutes in easy zone 1 between intervals. Spend the last 5 minutes in easy zone 1 cool down. Note: if your race day is Saturday, then do Thursday s workout today and move this rest day to Thursday. Jog for 10 minutes in easy Stretch well after. 12K RACE DAY! PRE-RACE Have a very light breakfast at least 3 hours before the race start. Avoid trying new things on race day. DURING RACE Start out at an easier pace and then gradually build each mile. Race the way you have practiced. Your target HR zone is 4-5. Good luck and have fun! 9/9