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INIT2LIVEIT's Photo INIT2LIVEIT Posts: 7,681
10/20/10 9:26 A

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I was wondering about this also. Is there other information on SP an how to continue to gain more strength/endurance/speed?

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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SOUTHERNCHICLET Posts: 164
9/26/10 5:33 P

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I started the Bridge to 10k on Saturday. It went really well. It had been a week since my last 30 min run. I've been nursing shin splints. I too would like to see a Bridge to 10k team.

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DESERTFOXY's Photo DESERTFOXY Posts: 38
8/29/10 12:16 A

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Personally I'm on wk 8 of C25K and I plan on doing the bridge 2 10K. The same company makes the app for my iphone and they've gotten me this far so I believe they will take me to the next level.

I would love to see a week by week thread for this just like the C25K! I should be ready in a couple of weeks.

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LITTLESPARKLER's Photo LITTLESPARKLER Posts: 441
5/31/10 8:45 A

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I hadn't heard of this, but I'll start one of the programs next week. I just finished c25k yesterday. I didn't follow it to a T bc I ended up starting to run through the breaks at w6. Yesterday, I ran the solid 42 minutes of the last day (then, added my own warmup/cool down to that). I'm currently running a 14 mm, so I have to work on speed.

I find that if I stop to walk, it's harder for me to get going again. I know this goes against the current theory, but... it seems to work for me? I might change my mind when I start going further.

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SWILLIAM621's Photo SWILLIAM621 Posts: 2,184
5/18/10 9:17 A

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I am going to try and do the 10 min. runs today with 1 min walk. I have been slacking since my 5k on 5/8 and need to get back to it so I don't lose ground!

Suzanne

Live simply. Love seriously. Care deeply. Speak kindly. Leave the rest to GOD


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CAJUNPEPPER's Photo CAJUNPEPPER Posts: 46
5/12/10 7:18 A

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I'm loving the Bridge so far but unalbe to do it as scheduled so I have to do it on some days. I'm training for a 1/2 marathon and have a running schedule from a trainer. She has a fit if I run more than my scheduled time. I am running 5 days a week and increasing my speed and on days that I can run longer I use the bridge.

I've cut almost 4 minutes off of my time since I started jogging. I'm hoping to get to one of those 11min/miles like Zoe!! emoticon

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COLE771's Photo COLE771 SparkPoints: (0)
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5/5/10 1:44 A

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Wow, good job! And thanks for all the info. I can't decide which way to go - B210K or 1 HR Runner. I just graduated from C25k on Sat but I like having a program and goals!

*)
..*) .*)
(. (.*Cindy

If you do what you've always done - you'll get what you've always got!

C25K Graduation date: 5/1/10
Run Girlfriend Run 5K: 5/16/10, 5/22/11
Noah's Quest 5K: 6/26/10
Best Dam Run 10K: 9/25/10
Best DRY Run 5K:
4/9/11


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5/3/10 11:41 P

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You go, Zoe! That's tremendous!

ZOEMCMAC's Photo ZOEMCMAC Posts: 251
5/3/10 10:31 P

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I ran at this city track the other day, and I don't know if it was time of day or all the people.... but I ran crazy fast. Like 11/min!


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past accomplishments:
- cycled 101 miles! (11/2010)
-completed "Couch to 5k" training program 5/4/2010
- 5/8/2010: Willow Glen 5k/ (3 miles): 34:13! Average pace was 11:20!!!
- 5/2/2010: Na


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CAJUNPEPPER's Photo CAJUNPEPPER Posts: 46
5/2/10 8:24 A

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Wow Zoemac, you are running a 12minute mile.. That's awesome.. I'm running about 13.23 right now but really plan to speed up soon.

I'll be starting the bridge tomorrow but I'm actually running 4 days per week. So I'll be checking in often. emoticon

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ZOEMCMAC's Photo ZOEMCMAC Posts: 251
4/30/10 6:36 P

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The plan looks like this:
The peeps at the ipod touch/iphone site for the app by Alex Stankovic don't have the bridge mapped out (from what I could find at http://c25kapp.com/ ) but I purchased the app, and it goes like

(it's a nice 10% gain per week) always starting with a 5 min walk warm up/ 5 min walk cooldown...

W1 run 10/walk 1 (set of 4 runs: total running time is 40 min)
W2 run 15 / walk 1 (set of 3 runs: total running time is 45 min)
W3 run 17/ walk 1 (set of 3 runs: total running time is 51 min)
W4 run 18/walk 1 (set of 3 runs: total running time is 54 min)
w5 run 30/walk 1 (set of 2 runs;total running time is 60 min)
W6: just run 60 min.

Fans of the app know we are mindless groupies for the calm male voice saying "run" or "you have 10 minutes left" or "you are halfway done", and the intervals are not the big trade secret ;-)

I dream of staying around at 12min/mile pace, so the hope would be in 60 min I could crank out 5 miles. Yes, that is only 8k, but with the race day push you should make it to that "next level" to 10k.


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past accomplishments:
- cycled 101 miles! (11/2010)
-completed "Couch to 5k" training program 5/4/2010
- 5/8/2010: Willow Glen 5k/ (3 miles): 34:13! Average pace was 11:20!!!
- 5/2/2010: Na


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ZOEMCMAC's Photo ZOEMCMAC Posts: 251
4/28/10 11:57 P

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to each their own... I found this study in Shape mag touting the benefits of interval training, and have a Xcountry coach wanting me to do short intervals on the track.
Ideally I think we are supposed to move to speedwork/tempo/long slow run
like
http://www.runnersworld.com/article/0,71
20,s6-238-244--6946-2-3X5X7-4,00.html#
I just know I am not ready for that plan as I don't meet the criteria "You've run 15 to 20 miles a week for at least six months" even in terms of weekley mileage for another 6 weeks.

Anyhow, I suspect with "permission" to have a 1 min walking break, I will be able to hold my 12min/mile pace, and keep up the leg turn over thingie.

My big fear/issue is summer heat kills me. I know I am going to need a ton of support and momentum to get up at 4:30am to get my runs in before my husband leaves for work, and the heat sets in.


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past accomplishments:
- cycled 101 miles! (11/2010)
-completed "Couch to 5k" training program 5/4/2010
- 5/8/2010: Willow Glen 5k/ (3 miles): 34:13! Average pace was 11:20!!!
- 5/2/2010: Na


 Pounds lost: 0.0 
0
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38
57
76
CD7097089 SparkPoints: (0)
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Posts: 3,717
4/28/10 11:35 P

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I am not ready for it yet, but when I finish C25K, I plan on starting the One Hour Runner plan. I don't like the Bridge program because it takes you back to intervals, and I rather like the idea of just increasing my time in a planned fashion. Here's a link to it:
mindplunge.com/c25k/one-hour-runner.
ht
ml


Dani

ZOEMCMAC's Photo ZOEMCMAC Posts: 251
4/28/10 3:18 P

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Anyone else doing the "bridge to 10k" program?
http://itunes.apple.com/us/app/bridge-to
-10k/id358545527?mt=8

The first week is

5 min walking warm up
run 10 min
walk 1 min
repeat for 4 sets of runs (total running time 10 minutes).
then walk for 5 min

I will be starting this next week


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past accomplishments:
- cycled 101 miles! (11/2010)
-completed "Couch to 5k" training program 5/4/2010
- 5/8/2010: Willow Glen 5k/ (3 miles): 34:13! Average pace was 11:20!!!
- 5/2/2010: Na


 Pounds lost: 0.0 
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19
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