TRAINING PLAN · 03
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.
6 weeks3x/weekGOAL: Finish 10K
Aerix: Bridge to 10K (6 Week Plan)
https://aerix.run/plans/10k
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! |