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 | |||||
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| Week 1 | Duration: 53 min. Run 10 min/walk 1 min Repeat x 4. |
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| Week 2 | Duration: 57 min. Run 15 min/walk 1 min. Repeat x 3. |
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| Week 3 | Duration: 63 min. Run 17 min/walk 1 min. Repeat x 3. |
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| Week 4 | Duration: 66 min. Run 18 min/walk 1 min. Repeat x 3. |
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| 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. |
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| Week 6 | Duration: 70 min. Run 60 min. |
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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.
