I decided to move onto the Bridge-to-10K (B210K) plan with the hope of improving my 5K performance. (I can cover 5K, albeit at a fairly slow pace, a penguin pace to be exact.) The B210K plan is designed to help a C25K graduate jog/run 10K in 6 weeks. I graduated Couch-to-5K (C25K) a couple of months ago, so I am ready for a new challenge – running a 10K.
In order to stick to running and reach my goals I need a plan that I can follow and succeed at. Looking at the original B210K program, I feel that it is too much too soon for an older penguin like myself. Thus, I have made a few adjustments and stretched the plan out over 9 weeks. I don’t expect to be able to run 10K in 60 minutes at the end of 9 weeks but I hope to jog/run for 60 minutes without stopping. I will use this as my training schedule with time as my marker.
After completing it I will do a couple more 5K races. Then, I will follow the original B210K plan, using distance as my marker for 6 weeks before entering my first 10K race.
Note: Basically, my version is the same as the original plan except that I will do each increment 4 times instead of 3. Additionally, I will spend a week on each of the increments in week 5. Below is my penguin version of B210K.
|Week 1||Day 1||Day 2||Day 3||Day 4|
|Week 2||Day 1||Day 2||Day 3|
|Week 3||Day 1||Day 2||Day 3||Day 4|
|Week 4||Day 1||Day 2||Day 3|
|Week 5||Day 1||Day 2||Day 3||Day 4|
|Week 6||Day 1||Day 2||Day 3|
|Week 7||Day 1||Day 2||Day 3||Day 4|
|Week 8||Day 1||Day 2||Day 3|
|Week 9||Day 1||Day 2||Day 3||Day 4|