Bridge to 10K Program
amberwebb79
Posts: 113 Member
The Bridge to 10K Program is a follow up for Graduates of the Couch to 5K Program. If you haven't done that we recommend Ease into 10K.
For those who don't use a smartphone, I thought I would list out the program here, as well as the times for those who run on a treadmill. It's easier for me, because I don't like to do math AND run at the same time. My brain can only do one at a time.
Each workout includes a 5 minute warm-up walk and 5 minute cool down walk
Week 1 Duration: 53 min.
Run 10 min/walk 1 min Repeat x 4.
Week 2 Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.
Week 3 Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.
Week 4 Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.
Week 5
Day 1: Duration: 55 min.
Run 22 min/walk 1 min. Repeat x 2.
Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.
Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.
Week 6 Duration: 70 min.
Run 60 min.
For those who don't use a smartphone, I thought I would list out the program here, as well as the times for those who run on a treadmill. It's easier for me, because I don't like to do math AND run at the same time. My brain can only do one at a time.
Each workout includes a 5 minute warm-up walk and 5 minute cool down walk
Week 1 Duration: 53 min.
Run 10 min/walk 1 min Repeat x 4.
Week 2 Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.
Week 3 Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.
Week 4 Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.
Week 5
Day 1: Duration: 55 min.
Run 22 min/walk 1 min. Repeat x 2.
Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.
Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.
Week 6 Duration: 70 min.
Run 60 min.
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Replies
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Treadmill Version
Week 1 (All 3 Days)
0-5 Walk
5-15 Run
15-16 Walk
16-26 Run
26-27 Walk
27-37 Run
37-38 Walk
38-48 Run
48-53 Walk
Week 2 (All 3 Days)
0-5 Walk
5-20 Run
20-21 Walk
21-36 Run
36-37 Walk
37-52 Run
52-57 Walk
Week 3 (All 3 Days)
0-5 Walk
5-22 Run
22-23 Walk
23-40 Run
40-41 Walk
41-58 Run
58-63 (1:03:00) Walk
Week 4 (All 3 Days)
0-5 Walk
5-23 Run
23-24 Walk
24-42 Run
42-43 Walk
43-61 (1:01:00) Run
61-66 Walk
Week 5-Day 1
0-5 Walk
6-27 Run
27-28 Walk
28-50 Run
50-55 Walk
Week 5-Day 2
0-5 Walk
5-30 Run
30-31 Walk
31-56 Run
56-61 (1:01:00) Walk
Week 5- Day 3
0-5 Walk
5-35 Run
35-36 Walk
36-66 (1:06:00) Run
66-71 (1:11:00) Walk
Week 6
0-5 Walk
5-65 (1:05:00) Run
65-75 Walk (1:05:00-1:15:00)0 -
Thanks for posting this! I have an app for it and I track it that way. I can't bear treadmills, so I've been running outside (brrr!) or on the track at the YMCA for mine. Today was my very first day of the program and it was easier than expected (I've never run that far before), but my speed was fairly unimpressive most of the time, so maybe that explains it.
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Yes, thanks Amber. Toying with the idea of stepping up straight away based on this. What do you think?0
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Yes, thanks Amber. Toying with the idea of stepping up straight away based on this. What do you think?
As long as you pace yourself right, I think it'll be fine.
I'll probably start this on Monday. I'd been running 4 days a week, but I think I'll drop to 3 and add in weights two days.0 -
Thank you Amber. This is just what I wanted!0
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Hi Amber, I'd like to get on board for this too!!! I am tracking mine on my ipod app too as I am just at W1D3. Sending you a friend request!!!0
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Thanks for posting this! I just completed my 3rd 5K a few weeks ago and will be running an 8K on Thanksgiving morning1 Compared to the workout you posted, I think I am right on track!0
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Thanks for posting this. I am running my first 5k on November 20 and then plan to move into this.0
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Thanks for posting this Amber.
I will print it off and stick it to my fridge.
Then I can check it each AM before heading out...
Keep pushing forward0 -
All done! Graduated yesterday with a 60-minute run outside.
Distance covered (includes warmup and cooldown walks cos that's how my app works): 6:98 miles.
Average run speed: 9:34 minute mile.
And I really enjoyed it! Can't wait to do it again!0 -
Wow - that is terrific.All done! Graduated yesterday with a 60-minute run outside.
Distance covered (includes warmup and cooldown walks cos that's how my app works): 6:98 miles.
Average run speed: 9:34 minute mile.
And I really enjoyed it! Can't wait to do it again!
Very inspirational0 -
Wow....7 miles. That's amazing!0
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Thanks guys - it's the program, not me! I would never have thought I could run 10K if you'd asked me when I started!0
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I disagree!Thanks guys - it's the program, not me! I would never have thought I could run 10K if you'd asked me when I started!
It is a great program but YOU are the one that got up and got out there and pushed yourself to do it.
You could have stayed in under the covers...right?
You are doing amazing !!
Glad you are enjoying it too - that is a bonus.0 -
I know...I've lost all my weekend lie-ins since I started with this running caper! I wouldn't do it if I didn't enjoy it - just wish I'd started years ago! Can't wait for you guys to join me!0
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