Brisk five-minute warmup walk. Run 18 minutes / walk 1 minute. Repeat for a total of 3 times. Five-minute cool down walk.

Week 4 - Day 2

If you can a run 5k (3.1 miles) but want to increase your distance to a 10k (6.2 miles), this podcast will help you gently work your way up to a 10k. This podcast includes an episode for every workout with audio alerts for each interval. Start a workout track, enjoy the original music produced for this podcast, and hear audio alerts letting you know when to run or walk according to the training plan. For an outline of the training plan please visit: http://blog.bluefinapps.com/about-bridge-to-10k/

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Week 4 - Day 2

Week 4 - Day 2

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