Bridge to 10K - Free Podcast
1) Week 1 - Day 1
Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
2) Week 1 - Day 2
Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
3) Week 1 - Day 3
Brisk five-minute warmup walk. Run 10 minutes / walk 1 minute. Repeat for a total of 4 times. Five-minute cool down walk.
4) Week 2 - Day 1
Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
5) Week 2 - Day 2
Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
6) Week 2 - Day 3
Brisk five-minute warmup walk. Run 15 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
7) Week 3 - Day 1
Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
8) Week 3 - Day 2
Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
9) Week 3 - Day 3
Brisk five-minute warmup walk. Run 17 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
10) Week 4 - Day 1
Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.