Dose 0
Session 1- Walking 5:00
- 4×Running 10:00Walking 1:00
- Walking 5:00
Bridge to 10K
Six weeks of three run/walk days build from four ten-minute jogs to one continuous sixty-minute run.
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Every workout, as Catalyst would give it to you.
Dose 0
Session 2- Walking 5:00
- 4×Running 10:00Walking 1:00
- Walking 5:00
Dose 0
Session 3- Walking 5:00
- 4×Running 10:00Walking 1:00
- Walking 5:00
Where it takes you
Minutes of each activity, workout by workout, over all 6 weeks.
The schedule
3 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | Dose 0 | Dose 0 | Dose 0 |
| 2 | Dose 0 | Dose 0 | Dose 0 |
| 3 | Dose 0 | Dose 0 | Dose 0 |
| 4 | Dose 0 | Dose 0 | Dose 0 |
| 5 | Dose 0 | Dose 0 | Dose 0 |
| 6 | Dose 7 | Dose 7 | Dose 7 |
How it works
The program’s own rules, as Catalyst runs them.
Train three times a week with comfortable recovery between workouts. Walk five minutes to warm up and five minutes to cool down each time. After every jogging round, walk one minute, including after the final round. In the final week, jog continuously for sixty minutes; the goal is time rather than a fixed ten-kilometre distance.
What you need
No equipment needed.
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Bridge to 10K in Catalyst
Every workout ready. Every target clear.
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