Bolder Boulder 10K (BB10K) - 12 Week True Beginner Training Plan C210K

Average Weekly Training Hours 04:06
Training Load By Week
Average Weekly Training Hours 04:06
Training Load By Week

A true beginners plan. Ideal for athletes who are doing this as their first event and are currently doing a run/ walk combo. This is a run walk plan from beginning to end and will have a 50:00 max workout. To prepare for the hills of Bolder Boulder, hills have been integrated to Thursday workouts. Goal is to not stop and run when you hit the hills. You can conquer the course if you prepare! This is excellent for an athlete looking for an introduction to running and aren't ready to run consistent mileage. This will prepare you well for a beginning to intermediate 10K plan if you complete this without issues. This is not a plan for a 2nd or 3rd year runner or anyone who's completed a 5K without breaks. This is for athletes who are starting off the couch on day 1!

Sample Day 1
0:30:00
Cross Train

Sample Day 2
0:45:00
Speed Work

1 lap warm-up walk,
6 laps of walk/ jogging the turns, running the straight aways
1 lap cooldown walk

Sample Day 3
0:30:00
Cross Train

Sample Day 4
0:30:00
Aerobic Run

5:00 warm-up walk,

10 x 1:00run, 1:00 walk Continuous

5:00 cooldown walk

Sample Day 6
0:30:00

Sample Day 7
0:37:30
Aerobic Run

5:00 warm-up walk,

10 x 1:45 run, 1:00 walk Continuous

5:00 cooldown walk

Sample Day 8
0:30:00
Cross Train

Andrew Simmons
|
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