Bridge to 10K (6 Week Plan)
Designed for graduates of Couch to 5K or anyone who can already run for 30 minutes continuously. This program will safely build your endurance to run a full 60 minutes.
Aerix: Bridge to 10K (6 Week Plan)
https://aerix.run/plans/10k
Program Guide
Prerequisites
You should be able to run for 30 minutes continuously (approximately 5K) before starting this plan. If you cannot do this yet, please complete the Couch to 5K program first.
The Method
Similar to C25K, this plan uses intervals. However, the walking breaks are much shorter (1 minute) and are designed to help you recover just enough to keep going. Over 6 weeks, the running intervals get longer until the walking breaks are removed completely.
Tips for Success
- Pacing: You will be running for longer durations, so you may need to run slightly slower than your 5K pace. Keep it conversational.
- Rest Days: Rest days are crucial for muscle repair. Do not run on rest days.
Weekly Schedule
Follow the daily schedule. Feel free to swap days to fit your life, but try to keep rest days between runs.
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Week 1 | Run 10 min, Walk 1 min
(Repeat 4 times) | Rest | Run 10 min, Walk 1 min
(Repeat 4 times) | Rest | Run 10 min, Walk 1 min
(Repeat 4 times) | Rest | Rest |
| Week 2 | Run 15 min, Walk 1 min
(Repeat 3 times) | Rest | Run 15 min, Walk 1 min
(Repeat 3 times) | Rest | Run 15 min, Walk 1 min
(Repeat 3 times) | Rest | Rest |
| Week 3 | Run 17 min, Walk 1 min
(Repeat 3 times) | Rest | Run 17 min, Walk 1 min
(Repeat 3 times) | Rest | Run 17 min, Walk 1 min
(Repeat 3 times) | Rest | Rest |
| Week 4 | Run 18 min, Walk 1 min
(Repeat 3 times) | Rest | Run 18 min, Walk 1 min
(Repeat 3 times) | Rest | Run 18 min, Walk 1 min
(Repeat 3 times) | Rest | Rest |
| Week 5 | Run 22 min, Walk 1 min
(Repeat 2 times) | Rest | Run 22 min, Walk 1 min
(Repeat 2 times) | Rest | Run 22 min, Walk 1 min
(Repeat 2 times) | Rest | Rest |
| Week 6 | Run 30 min, Walk 1 min
(Repeat 2 times) | Rest | Running 60 min
(Non-stop!) | Rest | Running 60 min
(Non-stop!) | Rest | Celebration! |