---
name: 5k-to-10k-bridge-plan
description: "An eight-week running plan that takes you from a comfortable 5K to finishing a 10K. Use when the user wants help with 5K to 10K Bridge Plan. Related topics: Running, Fitness, Training."
---

# 5K to 10K Bridge Plan

An eight-week running plan that takes you from a comfortable 5K to finishing a 10K.

## How to use this skill

1. Ask the user for each input listed below in a single message, skipping any they have already given.
2. Where options are listed, offer them, but accept other answers too.
3. Fill the answers into the prompt template, then follow the completed prompt to produce the result.

## Inputs

- **I can run 5K without stopping and I've signed up for a 10K on** (free text, e.g. "race date")
- **Runs per week I can commit to** (choose one: 3, 4, 5)
- **Current comfortable 5K time** (free text, e.g. "32 minutes")
- **Goal** (choose one: Just finish, Finish under a target time)
- **Target time, if any** (free text, e.g. "60 minutes")
- **Where I run** (choose any: Road, Treadmill, Trail, Track)

## Prompt template

## 8-week 10K plan

I can run 5K without stopping and I've signed up for a 10K on {{I can run 5K without stopping and I've signed up for a 10K on}}.

- Runs per week I can commit to: {{Runs per week I can commit to}}
- Current comfortable 5K time: {{Current comfortable 5K time}}
- Goal: {{Goal}}
- Target time, if any: {{Target time, if any}}
- Where I run: {{Where I run}}

Lay out all eight weeks: each run with distance or duration and effort described by feel (conversational, comfortably hard, and so on), not heart-rate zones. Build in cutback weeks, and spell out race week day by day, including the days I should do nothing at all.

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Source: [5K to 10K Bridge Plan on PromptBuild](https://promptbuild.io/prompt/sc4kuKQwPG3O1pC6TTea/5k-to-10k-bridge-plan)