B210k Programme

Bridge to 10K programme

Note, its not rocket science.. You need a pair of running shoes and some time… Just stick to the rules and you will be fine. Over 100,000 people have done this programme, its kinda tough I cant deny it but I am sure you will get there if you put in the effort..

The Basics

    • Designed for c25K graduates who can run 5k
    • Alternates between walking and running
    • Takes 6 weeks to complete
    • Workout 3 days per week
    • Each workout session is from 53 to 70 minutes long.
    • Get the app ! – its much easier to follow with the app

 Good luck

The Training Programme

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.

coming soon

Coming Soon

We have been looking at getting some real people following the programme to run a daily blog of their thoughts about the B210K programme , if you are interested in participation we would be happy to hear from you. Please email us at info @ b210k.com

We are very pleased to announce that SuperBuffBob ( not his birth name I understand ! ) who started at the end of March has agreed to be the first Guinea pig and is already sending us his blog. Once we get a few posts in and a spare moment we will post a link and you should be able to follow him in real time.

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