The Bridge to 10K training guide
Speed up your 5K. Shift towards the future.
You’ve completed a 5K. Once. Twice. Maybe ten times, or more. But your speed could be better — and your training program is feeling a bit . . . stale.
Fall in love with running all over again, with The Bridge to 10K training guide
— a series of downloadable plans for 5K runners who want more
endurance, and a renewed sense of purpose.
If you’re not quite ready to commit to our full-tilt 10K e-course
— but want to keep moving towards your next big running challenge — these month-by-month guides will add diversity, spontaneity & delight to your training regime.
Each PDF download contains 4 weeks of workouts, with three different workouts each week. You can follow each week exactly as printed, or mix and match your favourites from across the Bridge to 10K range - whatever takes your fancy!
There are 7 Bridge to 10K training guides
— that's 7 months of running & conditioning drills, training diaries, and expert coaching insights — ready for you to download and put into action, right now.
Pick & choose your ideal training guides a la carte at £12 GBP
Train at your own speed. But pick up the pace. And when you’re ready, the 10K is waiting
Finding your gears
Learn to feel
your own personal running speeds (from slow-motion to speedy to supersonic) and build your endurance, at each level.
Learning to run intervals
train your body to run faster, naturally. Intervals make it easy to pick up the pace, in short bursts you can handle.
Polish your form & technique, with a series of kooky, spontaneous drills. People might stare.
Don’t worry — they’re just entranced by your moves
Strengthening your feet
Running requires cardiovascular endurance, toned muscles & a powerful mental commitment — but your feet
need some lovin’, too! Learn how to put wings on your toes, and fly even faster.
Fartlek, or Speed Play
Funny name. Serious
results. Discover a Swedish training system from the ‘70s that conditions your body for both anaerobic & aerobic workouts. Crank up the ABBA to maximum volume.
Work your booty!
Oh, the treasured runners butt. Activate those glutes & hamstrings to reshape your booty,
and add more power to your long-distance runs.
Discover the number one
best drill for runners. Skip your way to faster running!
Kriss Kross were on to something back in the 90s. Learn how jumping drills get your running muscles firing faster and stronger.