This training plan will get you off and running (no pun intended) as you chase your next middle distance race PR! Aimed at intermediate and advanced runners, this 12-week program will take you through not just distance, but speed, strength, and agility to help you to a stronger finish. Whether you are looking to graduate from the 5K distance to a more distance-intensive race or are looking to improve your current 12K time, this training plan will help you get there.

This plan is aimed at those who are looking to improve their current running performance, and is not a beginner-to-12K program. The expectation is that all runners who register for this program are capable of completing a single, uninterrupted mile at the start of the program, and it is recommended that you feel comfortable at the 5K distance before graduating to this program. At the moment, this program is not designed for those under 13 years of age, and all participants under 18 must be accompanied by a parent or guardian.

Fall 2026 12K Training Program

About This Program

Fall 2026 12K Training Program