MONDAY
TUESDAY
May 16
May 17
THURSDAY
FRIDAY
May 18
May 19
May 20
Brisk five-minute walk.
Alternate 60 sec jog
and 90 sec walk for a
total of 20 minutes.
personal day
Brisk five-minute walk.
Alternate 60 sec jog
and 90 sec walk for a
total of 20 minutes.
cross train
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May 23
Welcome to the Boise Betties5K
training plan. We'll take you from
barely jogging to a full 5K runner! Go
ahead, print this out and put it
somewhere you 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 go so well. It
happens, but overall, with a little
commitment, you can and will make it
to your goal on July 16!
WEDNESDAY
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May 24
Brisk five-minute walk.
Alternate 60 sec jog
and 90 sec walk for a
total of 20 minutes.
personal day
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May 30
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May 25
Brisk five-minute
warmup walk. Then
alternate 90 sec run
with 2min walk for a
total of 20 minutes.
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May 31
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June 1
Brisk five-minute walk,
2x [Jog 90 sec,
Walk 90 sec,
Jog 3min
Walk 3min]
cross train
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May 22
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May 27
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June 2
Brisk five-minute walk,
2x [Jog 90 sec,
Walk 90 sec,
Jog 3min
Walk 3min]
personal day
May 21
personal day
personal day
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SUNDAY
Brisk five-minute walk.
Alternate 60 sec jog
and 90 sec walk for a
total of 20 minutes.
cross train
May 26
cross train
SATURDAY
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May 28
Brisk five-minute
warmup walk. Then
alternate 90 sec run
with 2min walk for a
total of 20 minutes.
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June 3
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May 29
cross train
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June 4
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June 5
personal day
Brisk five-minute walk,
2x [Jog 90 sec,
Walk 90 sec,
Jog 3min
Walk 3min]
cross train
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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.
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June 6
June 18 is The Color Run- a fun 2mile
fun run in Meridian, complete with
blasts of color that will leave you
looking tie-dyed. Sign up now to keep
yourself on track with your goals
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June 7
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June 8
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June 9
Brisk five-minute walk,
Jog 3 min, Walk 90sec
Jog 5 min,Walk 2:30,
Jog 3 min, Walk 90sec
Jog 5 min
personal day
Brisk five-minute walk,
Jog 3 min, Walk 90sec
Jog 5 min,Walk 2:30,
Jog 3 min, Walk 90sec
Jog 5 min
cross train
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June 10
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June 11
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June 12
personal day
Brisk five-minute walk,
Jog 3 min, Walk 90sec
Jog 5 min,Walk 2:30,
Jog 3 min, Walk 90sec
Jog 5 min
cross train
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MONDAY
TUESDAY
June 13
June 14
WEDNESDAY
THURSDAY
FRIDAY
June 15
June 16
June 17
Brisk five-minute walk,
then jog 3x 5min with
3 min walk rest
personal day
Brisk five-minute walk,
then jog 2x 8min with
5 min walk rest
cross train
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June 20
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June 21
Brisk five-minute walk,
Way to go GOALCRUSHER! You are then: Jog 5 min, Walk
half way there and getting stronger by 3 min, Jog 8 min, Walk
the day! Keep up the good work and 3 min, Jog 5 min
personal day
believe in yourself. The goal is in
sight!
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June 27
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June 22
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June 28
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June 29
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Brisk five-minute walk,
then jog 25 minutes
cross train
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July 4
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July 5
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July 6
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Brisk five-minute walk,
then jog 28 minutes
cross train
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July 11
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July 12
As you head into this week, think of all
that you have accomplished! From
walk/jog to 3 solid runs a week. You Brisk five-minute walk,
then jog 30 minutes
personal day
are a runner now- keep it rolling!
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July 13
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June 24
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June 25
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June 26
personal day
Brisk five-minute
warmup walk, then jog
22 mins with no
walking.
cross train
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July 1
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July 2
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July 3
personal day
Brisk five-minute walk,
then jog 25 minutes
cross train
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July 8
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July 9
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July 10
personal day
Brisk five-minute walk,
then jog 28 minutes
cross train
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July 14
Brisk five-minute walk,
then jog 30 minutes
cross train
June 19
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July 7
Brisk five-minute walk,
then jog 28 minutes
personal day
June 18
personal day
June 30
Brisk five-minute walk,
then jog 25 minutes
personal day
SUNDAY
Our first non-stop runlet's make it fun! 2mile
Color Run
cross train
June 23
Brisk five-minute walk,
then: Jog 2x 10mins, 3
min walk rest
cross train
SATURDAY
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July 15
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July 16
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July 17
personal day
Boise Classic 5K! Go what's your next
race? Sign up
get 'em- you are
strong & ready to race! today!
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