12.63km Walk, Jog and Progressive Run Session
A 12.63km walk, jog and run session with a progressive nine-kilometre run, building from 5:48/km to 4:59/km before finishing with a jog and walk.
This morning’s exercise session covered 12.63 km in 1 hour 21 minutes 27 seconds, using a walk, jog and run format rather than running continuously from the start.
The first kilometre was deliberately a walk followed by running, taking 8:38. Once properly into the run, the pace gradually increased throughout the middle section of the session.
A Progressive Run
From 2 km onwards, the pace steadily came down from 5:48/km:
- 2 km – 5:48/km
- 3 km – 5:34/km
- 4 km – 5:28/km
- 5 km – 5:26/km
- 6 km – 5:18/km
- 7 km – 5:14/km
- 8 km – 5:08/km
- 9 km – 5:00/km
- 10 km – 4:59/km
That meant nine consecutive kilometres of progressively faster running, finishing the main running section at just under five minutes per kilometre.
Backing Off After 10km
After the faster 10 km, the session changed back to a jog and walk. The 11th kilometre was 8:48, followed by a 9:56 walking kilometre. The final 630 metres was also walking at 6:10/km.
This gave the session a clear structure: walk and warm into the run, progressively increase the pace, then ease back into walking.
Session Statistics
- Distance: 12.63 km
- Duration: 1:21:27
- Average pace: 6:27/km
- Average heart rate: 134 bpm
- Maximum heart rate: 161 bpm
- Calories: 979 kcal
The recorded training breakdown was 20 minutes extreme, 30 minutes anaerobic, 8 minutes aerobic and 21 minutes in the fat-burning zone.
The Main Takeaway
The headline figure is 12.63 km, but the most interesting part of this session was the progression through the middle. Starting with a walk and run, the pace was gradually increased until reaching 5:00/km at 9 km and 4:59/km at 10 km.
Finishing with a jog and walk rather than trying to maintain that pace for the entire distance made this a useful mixed-intensity session, with the faster running concentrated in the middle of the workout.
