Suggested post-graduate Bridge to 10K alternat... - Couch to 5K

Couch to 5K

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Suggested post-graduate Bridge to 10K alternative plan. What do you think?


Hello. I graduated yesterday and am looking ahead to a post-Laura life.

How about this for a 10-week plan to build on my Couch to 5K graduation?

Three runs per week:

* Thursday: stays at 30 mins

* Saturday: Parkrun (always 5K, but time should gradually decrease)

* Tuesday: loosely follows the “10% rule”, but only adding 3 minutes per week, so week 1 is 33 mins, week 2 is 36 mins, etc., building up to 60 mins by week 10.

Any thoughts much appreciated.

10 Replies

that sounds a good plan.

myself,i have no plans to run more than 5 or 6k.

i have been doing pr saturday,a 5k monday and a fast(trying lol ) 2k on a thursday.

this fits in with my life.

rather pleased with self that i have ran 3x a week since boxing day (except february cos flu)

Stephen_UKGraduate in reply to runwithdog

Thanks. And well done with all that running!


That looks fine but for just the next 3 weeks just run for 30 minutes 3 times per week just to consolidate what you have already achieved then start what you want to do good luck 😊

Stephen_UKGraduate in reply to Buddy34

Sounds like good advice. Thank you. I will do that.

Couchpotato2Graduate in reply to Stephen_UK

I would say the same, I tried a couple of other plans and in the end it stressed me out so best do 3 x 30’ or 2 x 30’ and a pr

Stephen_UKGraduate in reply to Couchpotato2

Thanks. Yes, I will definitely do three weeks of 30-minute consolidation.


This sounds like a good plan - I think I shall steal it once I finish the consolidation runs! 😀

Just done my first post grad run. Didn’t feel as good as I had hoped but I’m gonna blame the manky blisters from yesterday’s walk in inappropriate shoes 👠🤕 Keep us posted on your post grad progress x

Stephen_UKGraduate in reply to Elisabetta

Feel free to steal it! Hope the blister situation improves soon.


It works for sure. Personally I’d keep in mind that 75+% of running should be comfortable, so I’d only worry about that parkrun time every other Saturday, or less.

As above do some consolidation first, and again after you get to that 60.

Stephen_UKGraduate in reply to UnfitNoMore

Thank you. I appreciate this.

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