Bolder Boulder 10K (BB10K) - Intermediate Plan

Average Weekly Training Hours 00:04
Training Load By Week
Average Weekly Training Hours 00:04
Training Load By Week

The Bolder Boulder is not a race for the faint of heart! At it's peak the course will have you gasping for air by half way with a major hill on the course. From there the course winds down before one heck of a butt kicking hill at the end as you finish inside the Stadium at CU! This plan has speed, hills, and long runs of up to 8 miles for athletes who are currently running 18-25 miles per week and are looking to take the dive into a more complex plan. This plan has 2 days off per week which can be used to cross train or rest. This plan only has one full workout per week with an extra hills component on alternating weeks. This plan is great for altitude athletes, or athletes preparing for their first race at altitude. This plan is designed to end on the race date May 29th, 2017! Get ready for the worlds largest 10K today!

Sample Day 1
3mi
Aerobic Run

3 Miles Easy and conversational.

Sample Day 3
4mi
Workout

2 miles easy, 2 miles returning back quicker (Z3/Z4)

Sample Day 4
3mi
Aerobic Run

3 Easy aerobic miles

Sample Day 5
2mi
Aerobic Run

2 Easy aerobic miles. Focus on consistency!

Sample Day 7
6mi
Long Run

6 miles, finish the run with 5x 100m strides

Sample Day 8
3mi
Aerobic Run

3 Miles Easy and conversational.

Sample Day 10
6.2mi
Workout

2 Miles Easy
20:00 Fit Test
1Miles Easy

Use the quick guide to help you Determine your training zones

Andrew Simmons
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Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis