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Boise Spartan Sprint — 7-Week Training Block

Accelerated block to the Boise Spartan Sprint 5K. Training picks up Wednesday, July 1 with build/peak work, 4× weekly BlackBoxVR, weekly pickleball, and race day Saturday, August 8 at 10am.

July 1, 2026 – August 8, 2026 · 1 participant · Check in on training days

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Training plan

Today · Sun, Aug 2

Easy day

  • Light 20 min walk + mobility
Week 1 · Wed, Jul 1 – Tue, Jul 7

  • Wed, Jul 1 · Pull strength + pickleball

    • Pull/upper: 4 rounds — 12 rows, 10 rows per side, 12 hand-release push-ups; rest 2 min
    • Grip: 4×30s towel wring holds or suitcase holds
    • Step-over + rope-pull rows: 5 step-overs + 3×12 rows
    • Pickleball — 45–75 min

  • Thu, Jul 2 · Hill/stair repeats + BlackBoxVR

    • Repeats: 6×60s hard climb; walk down fully
    • Core finisher: 3 rounds — 12 dead bugs per side, 20 mountain climbers, 30s plank
    • BlackBoxVR — 30 min

  • Fri, Jul 3 · Active recovery (compressed block)

    • Easy 20–25 min jog/walk at nasal-breathing pace
    • 10 min hips, calves, ankles, and lats

  • Sat, Jul 4 · Tempo + obstacle circuit + BlackBoxVR

    • Tempo run/walk 3–4 mi with middle 15–20 min comfortably hard
    • Circuit: carry 3×60s, bear crawl 4×30s, 5×10 burpees
    • BlackBoxVR — 30 min

  • Sun, Jul 5 · Active recovery + optional pickleball

    • Active recovery: 30 min walk, easy bike, or swim at nasal-breathing pace
    • Grip + core: 3 rounds — 20s suitcase hold per side, 12 suitcase march steps per side, 30s plank
    • Pickleball — optional 45–60 min

  • Mon, Jul 6 · Lower strength + BlackBoxVR

    • Lower strength: 4 rounds — 10 front squats, 10 single-leg Romanian deadlifts per side, 12 reverse lunges; rest 2 min
    • Carry: 4×60s
    • BlackBoxVR — 30 min
    • 10 min mobility

  • Tue, Jul 7 · Speed intervals + BlackBoxVR

    • Intervals: 6×2 min hard / 90s easy jog or walk
    • Warm-up 10 min easy + cool-down 10 min
    • BlackBoxVR — 30 min
Week 2 · Wed, Jul 8 – Tue, Jul 14

  • Wed, Jul 8 · Power pull + pickleball

    • Power pull: 5 rounds — 8 fast rows, 8 heavy rows per side, 10 push presses; rest 2 min
    • Traverse + foot-lock skill: 6 simulations + 4×30s drills
    • Balance/target: 10 min line walks + 10 target throws
    • Pickleball — 45–75 min

  • Thu, Jul 9 · Tempo + burpees + BlackBoxVR

    • Tempo run/walk 2 mi, comfortably hard
    • Burpee sets: 5×15, rest 90s
    • BlackBoxVR — 30 min

  • Fri, Jul 10 · Active recovery (compressed block)

    • Easy 20–25 min jog/walk at nasal-breathing pace
    • 10 min hips, calves, ankles, and lats

  • Sat, Jul 11 · Race simulation + BlackBoxVR

    • Race sim: 5K run/walk with 30 burpees + 3×60s carries mixed in
    • BlackBoxVR — 30 min
    • Cool down: 10 min easy walk + 10 min calves, hips, hamstrings, and lats

  • Sun, Jul 12 · Active recovery + optional pickleball

    • Active recovery: 25–35 min walk or easy bike, keep effort under 4/10
    • Core + grip: 3 rounds — 30s plank, 20s side plank each side, 30s suitcase hold
    • Pickleball — optional 45–60 min

  • Mon, Jul 13 · Heavy lower + BlackBoxVR

    • Heavy lower: 5 rounds — 8 squats, 8 Romanian deadlifts, 10 step-ups per leg; rest 2 min
    • Heavy carry: 5×60s
    • BlackBoxVR — 30 min
    • Mobility 10 min

  • Tue, Jul 14 · Race-pace intervals + BlackBoxVR

    • 5×3 min at 5K effort / 2 min easy jog or walk
    • Warm-up 10 min easy + cool-down 10 min
    • BlackBoxVR — 30 min
Week 3 · Wed, Jul 15 – Tue, Jul 21

  • Wed, Jul 15 · Power pull + pickleball

    • Power pull: 5 rounds — 8 fast rows, 8 heavy rows per side, 10 push presses; rest 2 min
    • Traverse + foot-lock skill: 6 simulations + 4×30s drills
    • Balance/target: 10 min line walks + 10 target throws
    • Pickleball — 45–75 min

  • Thu, Jul 16 · Tempo + burpees + BlackBoxVR

    • Tempo run/walk 2 mi, comfortably hard
    • Burpee sets: 5×15, rest 90s
    • BlackBoxVR — 30 min

  • Fri, Jul 17 · Active recovery (compressed block)

    • Easy 20–25 min jog/walk at nasal-breathing pace
    • 10 min hips, calves, ankles, and lats

  • Sat, Jul 18 · Race simulation + BlackBoxVR

    • Race sim: 5K run/walk with 30 burpees + 3×60s carries mixed in
    • BlackBoxVR — 30 min
    • Cool down: 10 min easy walk + 10 min calves, hips, hamstrings, and lats

  • Sun, Jul 19 · Active recovery + optional pickleball

    • Active recovery: 25–35 min walk or easy bike, keep effort under 4/10
    • Core + grip: 3 rounds — 30s plank, 20s side plank each side, 30s suitcase hold
    • Pickleball — optional 45–60 min

  • Mon, Jul 20 · Heavy lower + BlackBoxVR

    • Heavy lower: 5 rounds — 8 squats, 8 Romanian deadlifts, 10 step-ups per leg; rest 2 min
    • Heavy carry: 5×60s
    • BlackBoxVR — 30 min
    • Mobility 10 min

  • Tue, Jul 21 · Race-pace intervals + BlackBoxVR

    • 5×3 min at 5K effort / 2 min easy jog or walk
    • Warm-up 10 min easy + cool-down 10 min
    • BlackBoxVR — 30 min
Week 4 · Wed, Jul 22 – Tue, Jul 28

  • Wed, Jul 22 · Power pull + pickleball

    • Power pull: 5 rounds — 8 fast rows, 8 heavy rows per side, 10 push presses; rest 2 min
    • Traverse + foot-lock skill: 6 simulations + 4×30s drills
    • Balance/target: 10 min line walks + 10 target throws
    • Pickleball — 45–75 min

  • Thu, Jul 23 · Tempo + burpees + BlackBoxVR

    • Tempo run/walk 2 mi, comfortably hard
    • Burpee sets: 5×15, rest 90s
    • BlackBoxVR — 30 min

  • Fri, Jul 24 · Active recovery (compressed block)

    • Easy 20–25 min jog/walk at nasal-breathing pace
    • 10 min hips, calves, ankles, and lats

  • Sat, Jul 25 · Race simulation + BlackBoxVR

    • Race sim: 5K run/walk with 30 burpees + 3×60s carries mixed in
    • BlackBoxVR — 30 min
    • Cool down: 10 min easy walk + 10 min calves, hips, hamstrings, and lats

  • Sun, Jul 26 · Active recovery + optional pickleball

    • Active recovery: 25–35 min walk or easy bike, keep effort under 4/10
    • Core + grip: 3 rounds — 30s plank, 20s side plank each side, 30s suitcase hold
    • Pickleball — optional 45–60 min

  • Mon, Jul 27 · Heavy lower + BlackBoxVR

    • Heavy lower: 5 rounds — 8 squats, 8 Romanian deadlifts, 10 step-ups per leg; rest 2 min
    • Heavy carry: 5×60s
    • BlackBoxVR — 30 min
    • Mobility 10 min

  • Tue, Jul 28 · Race-pace intervals + BlackBoxVR

    • 5×3 min at 5K effort / 2 min easy jog or walk
    • Warm-up 10 min easy + cool-down 10 min
    • BlackBoxVR — 30 min
Week 5 · Wed, Jul 29 – Tue, Aug 4

  • Wed, Jul 29 · Skills polish + pickleball

    • Obstacle technique: 15 min easy step-overs, foot-lock drills, and lateral bear crawls
    • Grip primer: 2×20s suitcase holds
    • BlackBoxVR — 30 min
    • Pickleball — 30–45 min

  • Thu, Jul 30 · Shakeout + final BlackBoxVR

    • Easy 20 min shakeout run/walk
    • BlackBoxVR — 30 min
    • Mobility + early night

  • Fri, Jul 31 · Rest & recover

    Rest
    • Rest — prep gear, hydrate, carbs, lay out kit

  • Sat, Aug 1 · Easy day

    • Light 20 min walk + mobility

  • Sun, Aug 2 · Easy day

    Today
    • Light 20 min walk + mobility

  • Mon, Aug 3 · Easy run + light lift + BlackBoxVR

    • Easy run 2 mi conversational + 4×20s strides, full walk-back recovery
    • Light full-body: 2 rounds — 8 squats, 8 rows, 8 push-ups, 20s suitcase hold; stop fresh
    • BlackBoxVR — 30 min

  • Tue, Aug 4 · Short sharpener + BlackBoxVR

    • 4×60s at race effort / 2 min easy walk or jog
    • BlackBoxVR — 30 min
    • Mobility 10 min
Week 6 · Wed, Aug 5 – Sat, Aug 8

  • Wed, Aug 5 · Skills polish + pickleball

    • Obstacle technique: 15 min easy step-overs, foot-lock drills, and lateral bear crawls
    • Grip primer: 2×20s suitcase holds
    • BlackBoxVR — 30 min
    • Pickleball — 30–45 min

  • Thu, Aug 6 · Shakeout + final BlackBoxVR

    • Easy 20 min shakeout run/walk
    • BlackBoxVR — 30 min
    • Mobility + early night

  • Fri, Aug 7 · Rest & recover

    Rest
    • Rest — prep gear, hydrate, carbs, lay out kit

  • Sat, Aug 8 · RACE DAY

    • Boise Spartan Sprint 5K — gun time 10:00am
    • Warm-up 15 min: jog + dynamic drills
    • Race smart: pace early, attack obstacles, finish strong 🏁

Leaderboard

  1. 1.RaidenDeLuca-Personal
    30 pts

Seven weeks to the Boise Spartan Sprint (5K, ~20 obstacles) at Tom Pence Ranch — August 8–9, 2026. Built for medium fitness: rebuild an aerobic base, sprinkle in VO₂ work, keep strength on the bar four days a week, and practice obstacle skills once or twice.

How this challenge works

Check in on days you complete your planned training (running, lifting, or obstacle session). Rest days do not need a check-in. The leaderboard tracks consecutive training-day streaks, not perfection — miss a day, keep going.

Weekly rhythm (default)

DayFocus
MonEasy run or full rest
TueStrength A — lower + carry
WedRun quality (see week block)
ThuStrength B — upper + grip
FriObstacle skills or easy 25 min jog
SatStrength C — full body + engine
SunLong Z2 run/hike or Strength D (alternate weeks)

Aim for 4 lifting sessions and 2–3 runs most weeks. Obstacle work lands on Fri and sometimes Sat.

Running progression

Weeks 1–2 (Jun 16–29) — Aerobic base

  • 2–3 runs/week, all conversational (Z2). 25–35 min easy; one run can reach 40 min by end of week 2.
  • Optional: 4–6 × 20 sec strides after an easy run (full recovery between).

Weeks 3–4 (Jun 30 – Jul 13) — Hills + intro VO₂

  • Easy run 30–40 min.
  • Hill repeats: 6–8 × 45 sec uphill hard / walk down.
  • VO₂ intro: 5 × 2 min hard (5K effort) / 2 min easy jog — only if legs feel fresh.

Weeks 5–6 (Jul 14–27) — Race-specific

  • Tempo: 20 min steady at “comfortably hard” (half Spartan race pace).
  • VO₂: 6 × 1 min hard / 2 min easy.
  • Spartan simulation (1×/week): 1 mile easy → 5 rounds: 10 burpees + 200 m run → 1 mile easy. Add bucket carry or bear crawl between rounds if you have space.

Week 7 (Jul 28 – Aug 3) — Taper

  • Cut run volume ~40%. Keep one short sharp session (e.g. 4 × 1 min hard).
  • No new soreness — sleep and hydration matter more than extra miles.

Race week (Aug 4–8)

  • Mon–Wed: 20–25 min easy + mobility.
  • Thu: Rest or 15 min shake-out jog + 3 × 30 sec strides.
  • Fri: Rest. Race Sat Aug 8 (or Sun if that’s your heat).

Strength (4× / week)

Use BBVR, home weights, or a full gym — same movement patterns either way.

A — Lower + carry (Tue)
Goblet squat 4×8 · RDL 3×10 · Walking lunges 3×12/leg · Farmer carry 4×40 m · Plank 3×45 sec

B — Upper + grip (Thu)
Pull-ups or lat pulldown 4×6–8 · Push-ups or bench 4×8 · DB row 3×10 · Dead hang 3×max · Face pulls 2×15

C — Full body + engine (Sat)
KB swing 4×15 · Step-ups 3×10/leg · Overhead press 3×8 · Burpees 3×10 · Suitcase carry 3×30 m/side

D — Alternate Sunday (optional 4th lift)
Front squat or leg press 3×8 · Hip thrust 3×12 · Chin-ups 3×max · Core circuit 10 min

Progress load slowly weeks 1–4; hold or back off slightly during taper.

Obstacle skills (1–2× / week)

Pick one short session (20–30 min) and optionally add drills to a warm-up:

  • Grip: dead hangs, towel pull-ups, farmer carries.
  • Wall / rope: wall jumps or box step-overs; practice rope climb or lat pull + knee tuck.
  • Crawls / carries: bear crawl 20 m, bucket carry, sandbag over shoulder.
  • Burpee penalty prep: 5 × burpee broad jumps — smooth, not frantic.

Boise course is dust, sun, and climbs — trail shoes and a hydration plan beat heroics on race day.

Check-in rules

Count a day when you finish either a planned run, or a lift, or an obstacle session. Walking the dog does not count unless it was your scheduled easy run.

Race day notes

  • Sprint is ~5K with obstacles — run the flats, power-hike the hills.
  • Grip fails when you’re gassed; control effort early.
  • Boise in August: electrolytes, hat, and sunscreen.

See you at the start line.