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Bridge to 10K - Free Podcast
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Bridge to 10K - Free Podcast

Author: Bluefin Software, LLC

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Training Plan © Bluefin Software, LLC; Music ℗ Danilo Stankovic

Description

If you can a run 5k (3.1 miles) but want to increase your distance to a 10k (6.2 miles), this podcast will help you gently work your way up to a 10k. This podcast includes an episode for every workout with audio alerts for each interval. Start a workout track, enjoy the original music produced for this podcast, and hear audio alerts letting you know when to run or walk according to the training plan. For an outline of the training plan please visit: http://blog.bluefinapps.com/about-bridge-to-10k/
18 Episodes
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Week 1 - Day 1

Week 1 - Day 1

2012-12-1054:432

Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
Week 1 - Day 2

Week 1 - Day 2

2012-12-0956:10

Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
Week 1 - Day 3

Week 1 - Day 3

2012-12-0855:49

Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
Week 2 - Day 1

Week 2 - Day 1

2012-12-0759:57

Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 2 - Day 2

Week 2 - Day 2

2012-12-0659:37

Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 2 - Day 3

Week 2 - Day 3

2012-12-0557:261

Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 3 - Day 1

Week 3 - Day 1

2012-12-0401:05:03

Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 3 - Day 2

Week 3 - Day 2

2012-12-0301:05:48

Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 3 - Day 3

Week 3 - Day 3

2012-12-0201:03:13

Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 4 - Day 1

Week 4 - Day 1

2012-12-0101:06:57

Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 4 - Day 2

Week 4 - Day 2

2012-11-3001:07:36

Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 4 - Day 3

Week 4 - Day 3

2012-11-2901:06:59

Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
Week 5 - Day 1

Week 5 - Day 1

2012-11-2855:07

Brisk five-minute warmup walk. Run 22 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
Week 5 - Day 2

Week 5 - Day 2

2012-11-2701:01:54

Brisk five-minute warmup walk. Run 25 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
Week 5 - Day 3

Week 5 - Day 3

2012-11-2601:13:451

Brisk five-minute warmup walk. Run 30 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
Week 6 - Day 1

Week 6 - Day 1

2012-11-2501:11:39

Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
Week 6 - Day 2

Week 6 - Day 2

2012-11-2401:10:16

Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
Week 6 - Day 3

Week 6 - Day 3

2012-11-2301:10:08

Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
Comments (2)

Sheri Wooldridge

This is fun, good beat, but NO WAY can a novice follow this plan, as it is too aggressive. Run 10 minutes on the first day??

May 22nd
Reply (1)
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