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
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
- 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.RaidenDeLuca-Personal30 pts