B210K – My Penguin Version

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.

B210K - My Penguin Version

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
Date 9/13/2011 9/15/2011 9/17/2011 9/19/2011
Run 10 10 10 10
Walk 1 1 1 1
Repetitions 4 4 4 4
Total Time 44 44 44 44
Week 2 Day 1 Day 2 Day 3
Date 9/21/2011 9/23/2011 9/25/2011
Run 15 15 15
Walk 1 1 1
Repetitions 3 3 3
Total Time 48 48 48
Week 3 Day 1 Day 2 Day 3 Day 4
Date 9/27/2011 9/29/2011 10/1/2011 10/3/2011
Run 15 17 17 17
Walk 1 1 1 1
Repetitions 3 3 3 3
Total Time 48 54 54 54
Week 4 Day 1 Day 2 Day 3
Date 10/5/2011 10/7/2011 10/9/2011
Run 17 18 18
Walk 1 1 1
Repetitions 3 3 3
Total Time 54 57 57
Week 5 Day 1 Day 2 Day 3 Day 4
Date 10/11/2011 10/13/2011 10/15/2011 10/17/2011
Run 18 18 22 22
Walk 1 1 1 1
Repetitions 3 3 2 2
Total Time 57 57 46 46
Week 6 Day 1 Day 2 Day 3
Date 10/19/2011 10/21/2011 10/23/2011
Run 22 22 25
Walk 1 1 1
Repetitions 2 2 2
Total Time 46 46 52
Week 7 Day 1 Day 2 Day 3 Day 4
Date 10/25/2011 10/27/2011 10/29/2011 10/31/2011
Run 25 25 25 30
Walk 1 1 1 1
Repetitions 2 2 2 2
Total Time 52 52 52 62
Week 8 Day 1 Day 2 Day 3
Date 11/2/2011 11/4/2011 11/6/2011
Run 30 30 30
Walk 1 1 1
Repetitions 2 2 2
Total Time 62 62 62
Week 9 Day 1 Day 2 Day 3 Day 4
Date 11/8/2011 11/10/2011 11/12/2011 11/14/2011
Run 60 60 60 60
Total Time 60 60 60 60
Advertisements

10 responses to “B210K – My Penguin Version

  1. Pingback: Practice 10K | Rural Route Runner

  2. Pingback: Progress – 60 seconds to 60 minutes in 6 months | Rural Route Runner

  3. Pingback: Intervals Again | Rural Route Runner

  4. strawberryjamntoast

    Hey, I think I’m a bit of a penguin too – a sub-30 min 5k still eludes me. But, like you, I’m also trying for 10k soon, eek! Good luck!

  5. Pingback: Day Trip from Ibri to Nizwa | Rural Route Runner

  6. ohhhh man i want to run a 10k so bad! i did some 5ks (race for the cure, other charity runs) when i was in high school and super sporty, and i really loved them. i’m so impressed with your training schedule while you’re traveling! i can barely get myself out twice a week here in sevilla…good luck!

  7. good for you for knowing your body well enough to adjust the plan to suite your needs instead of letting someone/something else dictate your body’s limits for you!!! =) sometimes people will just blindly follow a training plan without actually taking themselves into account! good luck! =)
    -Christina

  8. Sounds like a plan! Intervals helped me get faster, but I am still at a penguin pace! Good luck!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s