A 6-week Plan based on a Runner’s World Plan to get you back up to running 30 minutes continuously.
To get back to running 30min solidly again, at the start of 2025, and after some time on the injruy couch, I chose a Runner’s World 5k plan to get me back to running 30 min again within 6 weeks.
(I chose it from my old list of 5k plans, see healthunlocked.com/bridgeto…, of which I now must have done most of these at some point or another)
This one looked perfect for what I needed:
- shorter than most, with 6 weeks catering to my impatience and (arguably) my already established fitness?
- intervals / jeffing
- no audio coaching, allowing me to listen to music or record my own chats
The MixCloud Audio version, with my curated music and my audio guidance on when to walk and when to run, is available from MixCloud.
PRE-RUN DYNAMIC AND POST-RUN STRETCHES
My pre-run dynamic calf stretches, are linked here, as the best thing I started doing ca 3 years ago: healthunlocked.com/bridgeto…
My post-run stretch routine: healthunlocked.com/strength…
The Plan on Bridge to 10k on HealthUnlocked
If you want to read how I got on with this plan, or add your own experience, why not visit our Bridge to 10k community of runners on HealthUnlocked: