|
|
| REGISTER NOW | BEGINNER RUNNER? Check out our beginner program |
Join our 10 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 22nd.
Pace Group
Schedules are customized for each ability group, categorized as follows (10k pace you want to run after 10 weeks of training, not today):- Sub 40:00 ("AA" wave) about 6:20 mile pace
- Sub 45:00 ("BA" wave) about 7:00 mile pace
- Sub 50:00 ("CB" wave) about 8:00 mile pace
- Sub 55:00 ("DD" wave) about 8:45 mile pace
- Sub 60:00 ("EE" wave) about 9:40 mile pace
- Sub 70:00 ("GD" wave) about 10:00 - 11:15 mile pace
- Run the Whole Way and Finish ("GD" wave)
Choose one 'Focus' workout as your primary group workout day. This is the day you will meet with your coach and pace group. Pick the day you can most regularly attend.
All workout days will feature the same interval, hill or track workout. those who selecta week day will have the option to join in a longer run on Saturday mornings.
| Location | Day | Workout Type | Time | First Week Location |
|---|---|---|---|---|
| Boulder | Tuesday | Focus | 9:00am | Tom Watson Park* |
| Boulder | Tuesday | Focus | 6:00pm | Tom Watson Park* |
| Boulder | Thursday | Focus | 7:00am | Tom Watson Park* |
| Boulder | Thursday | Focus | 6:00pm | Tom Watson Park* |
| Boulder | Saturday | Focus | 8:30am | Tom Watson Park* |
| Boulder | Saturday | Long run | 9:30am | Tom Watson Park* |
| Denver | Tuesday | Focus | 6:00pm | Washington Park* |
| Denver | Saturday | Focus | 8:30am | Washington Park* |
| Denver | Saturday | Long run | 9:30am | Washington Park* |
| Distant Online Members | No Weekly Meetings | n/a |
*Training locations change every week. Details will be included in a weekly e-mail with information about the upcoming week.
There
are 4 or 5 main locations in both Boulder and Denver that are used for
training runs, depending on the nature of the workout.
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
- Free Entry into into the Flatout 5K - official BolderBOULDER Qualifier
- 10 week customized training schedule
- Text updates direct to your phone
- Daily e-mailed worklout
- Interactive online training journal
- Personalized coaching
- Group motivation from others with similar goals
- Weekly guided workouts at many great running locations
- PowerBars and Gatorade at group workouts.
- Discounts on massages at MassageSpecialists.com
- Injury Support Provided by Dr. Heather North, PT, DPT at In Motion Rehabilitation
- Member Discounts at City Of Boulder Rec centers
- $95 Lactate Threshold Test at Boulder Performance Lab.
- Assured placement into appropriate BolderBOULDER start waves.
- Post-race celebration party
Training Fee's 10 Week Program Early Registration
up to 03/07/10Registration
after 03/07/10Group Training $139 $159 Online Only $79 $89
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.
REGISTER NOWFor more information please call Ewen North, Training Director at 303-444-7223, ext. 111, or email EWEN@bolderboulder.com.
