Week 1: Training for the BolderBOULDER

Planning to run in the 2014 BolderBOULDER? Beginners and experienced runners alike can use this training guide to get ready for the ten kilometer race.

If you're inactive or you've never run before, follow the "Couch to 10k" guide through ten weeks and you will be ready for the race on Memorial Day. "Beginner" runners are those who are active enthusiasts who may have some experience running 5k races. "Intermediate" runners are those who have probably run the BolderBOULDER in the past and want to break their personal records this year.

All of the training plans are brought to you by the official training apparel of the BoulderBOULDER, Helly Hansen and powered by the BolderBOULDER's official digital training sponsor, mapmyrun.

 

Couch to 10k:

- Monday: Rest

- Tuesday: 1.5 mile easy run

- Wednesday: Rest

- Thursday: 1.5 mile easy run

- Friday: Rest

- Saturday: Rest

- Sunday: 2.5 mile slow and steady run

 

Beginner:

- Monday: Rest

- Tuesday: 1.5 mile easy run

- Wednesday: Rest

- Thursday: 1.5 mile easy run

- Friday: Rest

- Saturday: Rest

- Sunday: 3 mile slow and steady run

 

Intermediate:

- Monday: Rest

- Tuesday: 3 mile easy run

- Wednesday: Rest

- Thursday: 3 mile easy run

- Friday: Rest

- Saturday: Rest

- Sunday: 4 mile slow and steady run

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