Beginners Training Guide for 12km -(2)

Happy Thadingyut Holidays!

Hi guys, how’s it going? Are you enjoying Thadingyut holidays? Great! This holiday give us a great opportunity to get started training for Kalaw Trail Run. When you see the word ‘training’, it might look like you need to push yourself hardly. But firstly what we want to advise you is just ‘ Have fun’. During jog/walk, you may discover another scenery even if it is the same route for your office as usual. Or you may hear a lovely voice of birds which you’ve never noticed. It might make your daily life more beautiful!


Program notes

The key to successful training is to build gradually. Everyone progresses at a different rate and your body will take time to adapt to the new demands that you make on it. Therefore, it is important not to allow your enthusiasm to over-ride the components of a correctly structured training guide, and to always allow sufficient rest and recovery between sessions. If you are tired and feel like a couple of days off then your body is probably telling you to step back a little. Of course, if you feel like missing your run because the weather looks a little suspect or it’s raining, then that is a different scenario altogether.

The program focuses on building your 12k running specific fitness over 8 weeks. If you can complete this program you should be able to comfortably participate in the Kalaw 12k Trail Run. This program is for runners hoping to run/walk around 90-100 mins for the 12kms. The program is progressive but you can jump in at a position that matches your current training load if you are already training.


If you are walking the 12k, substitute the jogs for quicker walking than your easy walking pace. If you complete this program then you should be able to walk the 12k trail in about 2 hours.

· Remember to start off walking then gradually introduce running

· Make sure you have a reasonable pair of shoes to run / walk in

· Expect to feel a little soreness the first week or two. If you have only exercise a little in the past it may take some time to adjust.

· If you feel more than a little muscle soreness it may be that you need to reduce your training. Don’t try to run through an injury, or pretty soon you won’t be running at all! If you feel pan – rest and ice. Talk to someone with experience about running injuries – see your doctor for advice (?).

· If you need a break from the training don’t give up! If you miss a work out or two just resume where you left off. Feel free to alter the days on which you train to fit in with your normal daily routine.

· Days of the week are listed here just for guidance. Run/exercise on the days that suit you at a time that works best for you (I like early morning). If it’s easier for you to run on Sundays and not Monday, then that’s ok. Be sure to scatter REST DAYS throughout the week. Don’t try to do all your running on consecutive days.

· Training is done by yourself though, in order to keep it on, you should look for training mates.


Phase 1: Getting Started

Date: 13th – 26th October

Week: 1 & 2




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