MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
May 16
May 17
May 18
May 19
May 20
May 21
May 22
3 mile run
plan
personal day
3 miles
Welcome to the Boise Betties 10k
training plan. We'll take you from the
May 23
5K up to the 10K distance! Go ahead,
print this out and put it somewhere you
3 mile run
will see it frequently. Use the space
provided to make notes of the run or
give yourself a gold star sticker when
you complete the workout. These gold
stars are great at reminding us of the
work we do, rather than dwelling on
the day you miss or the run that didn't
plan
3 miles
go so well. Tough days happen, but
overall, with a little commitment, you
can and will make it to your goal on
May 30
July 16!
3 mile run
plan
Personal Day is a choose your own
adventure day. You can take a day off,
do some yoga or work in crosstraining
like HIIT, spin or elliptical.
plan
personal day
mins
plan
June 18 is The Color Run- a fun 2mile
fun run in Meridian, complete with
3 mile run
blasts of color that will leave you
looking tie-dyed. Sign up now to keep
yourself on track with your goals
plan
3 miles
4 miles
plan
mins
plan
plan
June 16
plan
miles
miles
plan
5 miles
plan
6 miles
mins
May 29
cross train
plan
mins
June 5
cross train
plan
June 11
June 17
plan
5 miles
long run - 6m
miles
plan
June 4
long run - 6m
mins
June 12
cross train
plan
June 18
mins
June 19
Practice race day! 1 mile
warm up, 2mile Color Run,
cross train
1 mile cool down
off
mins
plan
June 10
plan
4 miles
cross train
May 28
June 3
off
mins
plan
Long run 5 m
off
cross train
4 miles
plan
June 9
June 15
plan
mins
plan
miles
May 27
June 2
cross train
4 miles
plan
long run - 4m
off
cross train
4m run
mins
plan
June 8
June 14
personal day
3 miles
plan
mins
May 26
June 1
4m run
mins
plan
off
cross train
4m run
personal day
3 miles
plan
June 7
June 13
plan
mins
plan
3 miles
May 25
May 31
June 6
3 mile run
plan
3m run
personal day
3 miles
plan
mins
May 24
plan
cross train
3m run
miles
plan
6 miles
plan
mins
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
June 20
June 21
June 22
June 23
June 24
June 25
June 26
3 mile run
plan
personal day
3 miles
plan
June 27
3 mile run
Way to go GOALCRUSHER! You are
half way there and getting stronger by
the day! Keep up the good work and
believe in yourself. The goal is in
sight!
plan
personal day
3 miles
3 mile run
plan
mins
plan
As you head into this week, think of all
3 mile run
that you have accomplished!
mins
plan
5 miles
plan
plan
mins
July 1
plan
miles
mins
plan
miles
cross train
plan
mins
July 2
July 3
5k race or 3m race pace
effort
cross train
plan
4 miles
plan
July 9
plan
July 15
plan
7 miles
Long run- 5m
5 miles
mins
July 10
cross train
plan
July 16
mins
July 17
Boise Women's Classic- go
out and have some fun!
what's your next race?
You've got this!
Sign up today!
off
miles
plan
July 8
July 14
plan
miles
off
rest
2 miles
long run - 7m
off
cross train
5 miles
plan
July 7
July 13
plan
mins
June 30
July 6
plan
off
cross train
2m run
mins
plan
June 29
July 12
plan
5 miles
5m run
personal day
3 miles
cross train
5m run
personal day
3 miles
plan
July 5
July 11
plan
mins
June 28
July 4
plan
5m run
miles
plan
7 miles
plan
mins