The 5K Bridge Planner

The JogMom planner for turning the last week of Couch to 5K into a real five kilometers, fitted around naps, strollers and school runs

Couch to 5K ends at week 9 with thirty minutes of continuous running, often described as about 5K. The site's own Pace Calculator shows that is only true at 6:00 per km. At 7:30 per km, thirty minutes covers 4 km, so plenty of runners finish the plan and find the last kilometer still waiting. The 5K Bridge Planner picks up where the plan stops. Part 1 measures what your thirty minutes covers, predicts your first 5K with the site's Race Time Predictor (4 km in 30 minutes predicts 38:00), and prices in the running stroller. Part 2 builds the bridge: one longer run a week, no more than a tenth longer (33, 36 and 38 minutes for that runner), run-walk as a Plan B that still finishes the 5K, three weekly slots that survive family life, and an even-split plan for the first race. Worked figures are examples and rules of thumb are named as such. It is a general running plan, not medical advice, and says nothing about calories, diet or weight. Includes your bridge plan, a run log, a weekly slot planner, a pace chart with a bridge lookup, and a personalised sheet worked on your own runs.

What’s inside

The full contents of The 5K Bridge Planner: find your real 5K, build the bridge, and the working pages

Step 1, The 30-Minute Test Rule: how far thirty minutes of running goes at paces from 6:00 to 9:00 per km

The 30-minute test: what your finish really covers
Your first 5K time, predicted from the test
Stroller days: the slower pace and its own target
The bridge: one longer run a week to your 5K
Run-walk as a Plan B that still finishes
Three weekly slots that survive family life
An even-split plan for the first 5K
Your bridge plan, a run log and a weekly slot planner
A pace chart from 5:30 to 10:00 per km, a bridge lookup and a quickstart
A personalised sheet: your real 5K, bridge weeks, stroller days and Plan B

Plus a second PDF, worked out for you

Run one of the free calculators first and buy from that page, and this sheet is computed from your own figures. Buy from here and the pack still arrives complete — the sheet simply has no numbers of yours to work from yet.

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$15.00 including any taxes · PDF, 23 pages · instant download, link valid 7 days and 5 downloads.
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