PODCAST · health
Bridge to 10K - Free Podcast
by Bluefin Software, LLC
If you can a run 5k (3.1 miles) but want to increase your distance to a 10k (6.2 miles), this podcast will help you gently work your way up to a 10k. This podcast includes an episode for every workout with audio alerts for each interval. Start a workout track, enjoy the original music produced for this podcast, and hear audio alerts letting you know when to run or walk according to the training plan. For an outline of the training plan please visit: http://blog.bluefinapps.com/about-bridge-to-10k/
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18
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.
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17
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.
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16
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.
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15
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.
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14
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.
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13
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.
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12
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.
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11
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.
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10
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.
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9
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.
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8
Week 4 - Day 2
Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
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7
Week 4 - Day 3
Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.
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6
Week 5 - Day 1
Brisk five-minute warmup walk. Run 22 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
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5
Week 5 - Day 2
Brisk five-minute warmup walk. Run 25 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
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4
Week 5 - Day 3
Brisk five-minute warmup walk. Run 30 minutes / walk 1 minute. Repeat for a total of 2 times. Five-minute cool down walk.
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3
Week 6 - Day 1
Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
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2
Week 6 - Day 2
Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
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1
Week 6 - Day 3
Brisk five-minute warmup walk. Run 60 minutes. Five-minute cool down walk.
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ABOUT THIS SHOW
If you can a run 5k (3.1 miles) but want to increase your distance to a 10k (6.2 miles), this podcast will help you gently work your way up to a 10k. This podcast includes an episode for every workout with audio alerts for each interval. Start a workout track, enjoy the original music produced for this podcast, and hear audio alerts letting you know when to run or walk according to the training plan. For an outline of the training plan please visit: http://blog.bluefinapps.com/about-bridge-to-10k/
HOSTED BY
Bluefin Software, LLC
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