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.
Look inside
Two full pages from the planner, exactly as printed. Click either to read it at full size before you decide.
What is in it
- 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
- ✓ 23 printable pages
- ✓ 10 sections, worksheets and templates
- ✓ A second PDF worked out from the numbers you enter
- ✓ No account needed, just an email address
- ✓ Instant download; link valid 7 days
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The planner picks up where the free Couch to 5K Planner ends. Week 9 is thirty minutes of running; the planner uses the free pace, race-time and stroller tools to turn those thirty minutes into a real 5K. A general running plan, not medical advice: check with your doctor before you start or step up exercise.