FREEWAY TO 10K -- SERIES OUTLINE
Total times indicated are workout only and do not include Introduction and post-run Tip of the Week

WEEK 1

38 minutes from 132 to 153 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
4 min. @ 153 BPM
2 min. walk @ 142 BPM
3 min. cooldown @ 142-137 BPM

WEEK 6

63 minutes from 137 BPM to 155 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
8 min. @ 155 BPM
1 min. @ 144 BPM
3 min. cooldown @ 142-137 BPM

WEEK 2

42 minutes @ 137 BPM to 153 BPM

BPM CHART:
5 min. warmup @ 137-142BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
4 min. @ 153 BPM
90 sec. @ 142 BPM
3 min. cooldown @ 142-137BPM

WEEK 7

69 minutes from 137 BPM to 156 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
9 min. @ 156 BPM
1 min. @ 145 BPM
3 min. cooldown @ 142-137 BPM

WEEK 3

48 minutes from 137 to 154 BPM

BPM CHART:
5 min. warmup @ 137 - 142 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
5 min. @ 154 BPM
90 sec. @ 143 BPM
3 min. cooldown @ 142-137 BPM

WEEK 8

68 minutes from 137 BPM to 156 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
14 min. @ 156 BPM
1 min. @ 145 BPM
3 min. cooldown @ 142-137 BPM
WEEK 4

50 minutes from 137 BPM to 154 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
6 min. @ 154 BPM
1 min. @ 143 BPM
3 min. @ 142-137 BPM
WEEK 9

68 minutes from 137 to 157 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM0 BPM
1 min. @ 146 BPM
19 min. @ 157 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM
WEEK 5

57 minutes from 137 BPM to 155 BPM

BPM CHART:
5 min. warmup @137-142 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
7 min. @ 155 BPM
1 min. @ 144 BPM
3 min. cooldown @ 142-137 BPM

WEEK 10

68 minutes from 137 to 170 BPM

BPM CHART:
5 min. warmup @ 137-142 BPM
29 min. @ 157 BPM
1 min. @ 146 BPM
29 min. @ 157-170 BPM
1 min. @ 146 BPM
3 min. cooldown @ 142-137 BPM