12.03 km Walk, Jog & Run: A Big Endurance Workout

This session covered 12.03 km in 1 hour, 22 minutes and 1 second, using a mixture of walking, jogging and running. It was a great combination of endurance work and faster efforts, with the running sections getting progressively quicker.

Workout Stats

Distance: 12.03 km
Duration: 1 hour 22 minutes 1 second
Average pace: 6:49 min/km
Average heart rate: 132 bpm
Maximum heart rate: 157 bpm
Calories burned: 934 kcal

A Walk, Jog and Run Workout

This wasn’t simply a case of walking for 12 km or running continuously. I used a mixture of walking, jogging and running throughout the session.

The changing pace gave the workout a good variety. The jogging sections provided a steady effort and recovery between the faster runs, while the walking sections helped me manage the longer distance.

How the Workout Progressed

The session started with a 9:51/km walk for the first kilometre.

I then picked up the pace for kilometre two with a 6:30/km jog, followed by my first running section at kilometre three, which came in at 5:24/km.

Kilometre four was a 6:28/km jog, followed by another run at kilometre five at 5:26/km.

The pattern continued with a 6:16/km jog at kilometre six and then a faster run at kilometre seven, coming in at 5:08/km.

Kilometre eight was another 6:12/km jog, before I pushed the pace again for kilometre nine.

At 9 km, I ran 4:42/km, making this the fastest kilometre of the entire workout.

I then settled back into a 6:05/km jog for kilometre ten before slowing things down for the final two kilometres. Kilometre eleven was a 9:44/km walk, followed by a 9:58/km walk for kilometre twelve.

There was also an additional 30 metres completed in 17 seconds after the 12 km mark.

The Running Sections

The four main running sections were:

3 km: 5:24/km
5 km: 5:26/km
7 km: 5:08/km
9 km: 4:42/km

The standout moment was definitely the 4:42/km run at 9 km. After already completing eight kilometres of walking, jogging and running, being able to produce the fastest pace of the session was a really positive part of the workout.

Heart Rate and Intensity

The session was a fairly demanding workout, with an average heart rate of 132 bpm and a maximum of 157 bpm.

The recorded training zones were:

Extreme: 16 minutes
Anaerobic: 29 minutes
Aerobic: 17 minutes
Fat burning: 18 minutes
Warm up: 0 minutes

The combination of running, jogging and walking created plenty of changes in intensity throughout the workout. The faster running sections pushed the heart rate higher, while the slower sections allowed some recovery before the next effort.

934 Calories Burned

The session recorded 934 calories burned, making it a substantial workout.

For me, though, the most important part was the overall fitness work. Covering more than 12 km while incorporating faster running sections makes this a useful session for building endurance, improving speed and becoming more comfortable with changing pace.

A Strong Endurance Session

Looking back at this workout, I’m pleased with how it progressed. The session started steadily, built through a mixture of jogging and running, and included increasingly faster running sections before finishing with a slower walk.

The fact that the fastest run came at 9 km, at 4:42/km, was a particularly good highlight.

I’m keeping track of these sessions as I catch up with my exercise posts because the individual workouts are all part of the bigger picture. Every walk, jog and run adds another bit of work towards improving fitness and endurance.

12.03 km completed. A challenging session, plenty of variety, and another solid workout in the books.

12.03 km Walk, Jog & Run: A Big Endurance Workout