Bolder Boulder: My Six-Week 10K Training Plan

Thursday, April 14, 2011

So Memorial Day is soon approaching and I can't think of a better way to spend it than running the Bolder Boulder with my family. For those who are not from Colorado, let me clue you in. The Bolder Boulder is the largest 10K (6.2 miles) road race in the country. It is such a great race because of the beautiful scenery, live bands and tasty post-race food and goodies, and its very family friendly. I have run it once before, but I have decided to give it another go this year. So with the race only being 45 days away, it is time for Six-Week 10K Training Boot Camp! Whether you're running the Bolder Boulder or some other 10K race around the country, listen up because I have some tips and tricks for training for the big day.

1. Get new shoes!
Running shoes, especially for a 10K race, are extremely important. They can prevent injury and ultimately help you run strong and fast come race day. If you have had the same pair of running shoes for the last five years, I hate to break it to ya, but it's time to throw those out! Specialty local running stores are a great place to pick up a pair. Not any kind of running shoes, but ones that are very specific to your feet and your gait. One great thing about many of these specialty running stores is that they will have you run on a treadmill and actually videotape your feet. This way they can analyze any extra stability you might need based on the way your foot hits the ground. Shoes are the place to begin when training for a 10K.

My preferred shoe is the Asics GT-2100 series:

I have worn this type of shoe since I was 15. I LOVE them!

2. Hit the pavement!
If you are starting from scratch, focus more on the frequency of running than the duration. So, run more days in the week than more time per run.

I personally am very simplistic in my training:

Here is my six-week training plan to get me in shape for the big day:

Week 1: 1 mile x 4 days
Week 2: 2 miles x 4 days
Week 3: 3 Miles x 4 days
Week 4: 4 miles x 4 days
Week 5: 5 miles x 3 days
Week 6: 4 miles x 1 day, 3 miles x 1 day, 2 miles x 1 day, and some strides the day before the race

It works for me and helps me build up slow progression in my miles to the race day. When starting from scratch this is a good way to train.

3. Race day!
Make sure you are hydrated. Drink plenty of water the day before the race so come race morning your body is functioning properly and you will have the energy you need to run a great race. Two hours before the race try to eat 2g of carbohydrates/kg of your body weight. This should give you ample energy to get you through the race.

I think it's time to hit the pavement! Good luck in your training endeavors!

1 comment:

  1. 1. I just bought those shoes and I am in love! If there was some way for them to be permanently attached to my body I would do it!

    2. I just bought a jogging stoller and have been out running. Yea me, crazy I know!

    3. I want to do the Boulder Boulder too! I am going to follow your plan!



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