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INIT2LIVEIT's Photo INIT2LIVEIT SparkPoints: (149,637)
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12/26/10 3:06 A

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Thanks for posting this. I hope it's ok sharing b210k with this program. It's not exactly a graduate program from c25k, but perfect for me, trying to run again after hamstring issues. :)

Sam
Jerusalem - Israel
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Tomorrows are always new with no mistakes in them. (Anne of Green Gables)
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Salvation can come in the blink of an eye...


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (214,602)
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12/19/10 9:24 A

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Thanks for the info!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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JKSOCAL's Photo JKSOCAL Posts: 1,573
12/19/10 8:39 A

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Hi friends!

There has been some interest in the Ease into 10K program, which is the Bridge to 10K designed for folks who did not do the C25K program. It takes fewer weeks than completing both programs end to end.

Here are the details. You will run 3x a week.

Each workout includes a 5 minute warmup walk and 5 minute cooldown walk

Week 1 Duration: 29 min.
Run 3 min/walk 1 min Repeat x 5.

Week 2 Duration: 34 min.
Run 4 min/walk 1 min. Repeat x 5.

Week 3 Duration: 39 min.
Run 5 min/walk 1 min. Repeat x 5.

Week 4 Duration: 45 min.
Run 8 min/walk 1 min. Repeat x 4.

Week 5 Duration: 49 min.
Run 9 min/walk 1 min. Repeat x 4.

Week 6 Duration: 53 min.
Run 10 min/walk 1 min. Repeat x 4.

Week 7 Duration: 57 min.
Run 15 min/walk 1 min. Repeat x 3.

Week 8 Duration: 63 min.
Run 17 min/walk 1 min. Repeat x 3.

Week 9 Duration: 66 min.
Run 18 min/walk 1 min. Repeat x 3.

Week 10
Day 1: Duration: 55 min.
Run 22 min/walk 1 min. Repeat x 2.

Day 2: Duration: 61 min.
Run 25 min/walk 1 min. Repeat x 2.

Day 3: Duration: 71 min.
Run 30 min/walk 1 min. Repeat x 2.

Happy running!

"Everything in moderation, including moderation."
- Oscar Wilde



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