Dick's Sporting Goods BolderBOULDER 10K Training Program
March 10 - May 26, 2008
Join our 12 week program to get the best Dick's Sporting Goods BolderBOULDER experience possible. BOLDRUNNING has put together a 10K specific program developed in Coordination with 1993 World Marathon Champion Mark Plaatjes and Head BOLDRUNNING Coach and elite runner, Ewen North. Runners are placed into groups based upon their Dick's Sporting Goods BolderBOULDER goal time for a fun mix of challenging workouts, great coaching, expert advice and good times.
How Does It Work?
Runners will be placed into groups of similar ability with customized schedules for each “pace group.” Club members meet every week with their coach and group at a pre-determined running trail. You can join in up to 2 workouts per week. Training schedules, meeting location details and personal training journals will be accessed from the BOLDRUNNING member site. In addition, your coach will be available via email if you have training questions, need advice, or just a little extra motivation.
Members will be given access to the Training site shortly before the program begins on March 10th.
Pace Groups
Schedules are customized for each ability group, categorized as follows (10k pace you want to run after 12 weeks of training, not today):
- Sub 40:00 ("AA" runners) about 6:20 mile pace
- Sub 45:00 ("BA" runners) about 7:00 mile pace
- Sub 50:00 ("CB" runners) about 8:00 mile pace
- Sub 55:00 ("DD" runners) about 8:45 mile pace
- Sub 60:00 ("F" runners) about 9:40 mile pace
- Sub 70:00 ("GB" runners) about 10:00 - 11:15 mile pace
- Run the Whole Way and Finish ("GB" runners)
Group Workouts
 Choose a group workout as your primary workout day. This is the day you will meet with your coach and pace group. You can attend 2 group workouts every week - one mid-week and one on Saturday.
Both Tuesday and Thursday's will feature the same interval, hill or track workout. You have a choice of attending only one of these mid-week days plus a Saturday.
Saturday will be a longer group run.
| Location |
Day |
Time |
First Week Location |
| Boulder |
Tuesday |
9:00am |
Tom Watson Park |
| Boulder |
Tuesday |
6:00pm |
Tom Watson Park |
| Boulder |
Thursday |
7:00am |
Tom Watson Park |
| Boulder |
Thursday |
6:00pm |
Tom Watson Park |
| Boulder |
Saturday |
8:00am |
Tom Watson Park |
| Boulder |
Saturday |
10:00am |
Tom Watson Park |
| Denver |
Tuesday |
6:00pm |
Washington Park |
| Denver |
Saturday |
8:00am |
Washington Park |
| Distant Online Members |
No Weekly Meetings |
n/a |
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*Location details will be posted to the BBTC Training site ahead of time every week. You will also receive weekly e-mails with information about the upcoming week.
Distant Online Training
Don't live in the Boulder/Denver area or can’t make any of the BOLDRUNNING group workouts? You can still train using our online training system, wherever you live. You will have access to the customized weekly schedules, training journal and online group, reference material and e-mail (or phone) communication with your coach.
What Do I Get When I Join:
- Official adidas tech training Tee
- 12 week customized training schedule
- Interactive online training journal
- Personalized coaching
- Group motivation from others with similar goals
- Weekly guided workouts at many great running locations
- PowerBars at group workouts.
- Free Entry into into the Flatout 5K - official BolderBOULDER Qualifier
- Free admission to the club speaker series featuring expert advice on nutrition, injury prevention, motivation, training methods and race preparation
- Discounts on massages at MassageSpecialists.com
- Member Discounts at City Of Boulder Rec centers
- Discounts on Boulder Center for Sports Medicine Servicesincluding V02 Max testing, lactate Threshold testing and nutritional analysis.
- Assured placement into appropriate BolderBOULDER start waves.
- Post-race celebration party
Training Fee's
$155 early bird price up to Febraury 24th - $165 after.
Distant Online Program only $99.
Training fee does not include entry fee to the BolderBOULDER 10K. Members should wait to run the Dick's Sporting Goods Flatout 5K qualifier race and then register for the BolderBOULDER to ensure correct wave start placement.
For more information please call Ewen North, Training Director at 303-444-7223, ext. 11, or email BBTC@bolderboulder.com.
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