Bridge to 10K
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Minimal effective training programme

I have 6 months left of this year and will be doing no more races. I do like to follow training programmes (that is what C25K did to me :) ) and have decided to follow the HR based programmes to be found in this little book - there are basically three levels.

But I really like what I read here - and I can see how the Benson HR training programmes can fit nicely into the overall philosophy of "Herm's" 4 day per week minimal training.

I have actually gone back to the basics already (after recently running HM's and 10K's at 85-90% of maxHR ) - doing nothing but easy 30 minute non-stop runs for the past 2 weeks - I start to increase their volume starting this week until I get to 5 days / 3&1/2 hours per week. I must say that now that I am not looking at running pace at all - and only concerning myself with time and heart rate numbers, I am feeling a lot better :) and even more enthused.

3 Replies

Interesting stuff! I might look into this form of training as I've noticed that with the weeks of running my heart rate isn't racing up as fast as it used to.


this is the plan i am doing for my half marathon in september..seems to be going well..sometimes though i only manage 3 times a week instead of 4.


That plan by Herm looks sensible.


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