Mud run / obstacle event

BEG INT
  • Overview
  • Training plan
  • Discussions

About this challenge

Great news that you want to do a mud run/obstacle event. This event will test your strength, endurance, and also your mindset. They are tough, but extremely fun, varied and you will get a huge amount of satisfaction in getting through one. Hopefully you’ve signed up with some friends, family, or work colleagues, as the events are really geared towards team work. If you are a lone runner don’t worry - the whole ethos of the event is to help others complete the course.

beginner Training Plan

Entry requirements: beginner

​This challenge has been designed for beginners; for someone who enjoys running or a challenge, and wants to develop strength, stamina, confidence and team skills. It is made up of two runs, and three strength circuits per week. The sessions will increase in duration and intensity over the weeks, to ensure you are ready for your goals. A lot of the circuits are similar, but the progressive nature allows your body to adjust to the demands of the training.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
12 weeks
Week 1
Jump to:
Monday
Training

Run - 2 miles / 3.2 km / 20 minutes

Tuesday
Strength circuit

Squats, press-ups, lunges, mountain climbers, dips, plank

15 reps of each, 0 - 30 seconds rest between exercises, three to four circuits (use weight on squats and lunges if 15 reps is too easy)

Wednesday
Rest

Rest

Thursday
Training

Run - 2 miles / 3.2 km / 20 minutes

Friday
Strength circuit

Squats, press-ups, lunges, mountain climbers, dips, plank

15 reps of each, 0 - 30 seconds rest between exercises, three to four circuits (use weight on squats and lunges if 15 reps is too easy)

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (200 m sprint, followed by 15 x squat jumps, 25 m bear walk, 25 m

walking lunges, 30 x mountain climbers, 25 m walking lunges, 25 m

bear walk, 15 x squat jumps)

 

Perform as a circuit with minimal rest time. Aim for 4 sets. If you can do an extra set then do so. Also, play around with the rep ranges of the exercises

Monday
Rest

Run - 2 miles / 3.2 km / 20 minutes

This week is a repeat of last week

Tuesday
Strength circuit

Squats, press-ups, lunges, mountain climbers, dips, plank

15 reps of each, 0 - 30 seconds rest between exercises, three to four circuits (use weight on squats and lunges if 15 reps is too easy)

Wednesday
Rest

Rest

Thursday
Training

Run - 2 miles / 3.2 km / 20 minutes

Friday
Strength circuit

Squats, press-ups, lunges, mountain climbers, dips, plank

15 reps of each, 0 - 30 seconds rest between exercises, two circuits (use weight on squats and lunges if 15 reps is too easy)

Saturday
Rest

Rest

Use your rest days as an opportunity to stretch and to foam roll. Ensure you look after your body!

Sunday
Strength circuit

4 x (200 m sprint, followed by 15 x squat jumps, 25 m bear walk, 25 m walking lunges, 30 x mountain climbers, 25 m walking lunges, 25 m bear walk, 15 x squat jumps)

Monday
Rest

Rest

Tuesday
Training

Run - 4 miles / 6.4 km / 40 minutes 

Wednesday
Strength circuit

10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure

A big welcome to burpees - a staple of any training programme for an obstacle event

Thursday
Training

Run - 4 miles / 6.4 km / 40 mins

Start thinking about booking in regular sports massage sessions. A professional will help repair and restore your muscles. They will also highlight any potentially problematic areas.

Friday
Strength circuit

10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (400 m sprints, followed by 15 x burpees, 30 m bear walk, 30 m walking lunges, 40 x mountain climbers, 30 m walking lunge, 30 m bear walk, 15 x burpees)

Take note of every workout you do. Time them, count sets, record weight, etc. Also, make a note of how you feel. You can then adapt the plan and tailor it to you

Monday
Rest

Rest

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes

Once a week you will be doing a 6 mile / 10 k tempo run. The goal is to do this as fast as you can. Time yourself and watch the time go down over the upcoming weeks

Wednesday
Strength circuit

As many reps as you can in 60 seconds - Pull-ups, squats, press-ups, jump squats, dips, burpees, squat & press, mountain climbers. Do this circuit twice and record how many reps you do

Get those back muscles and biceps working. The king of all body weight exercises, and the one which will significantly help with your training, is the chin-up. Find a tree branch, goal post, or something else that you can reach and will support your weight

Thursday
Training

Run - 4 x 600 m (90 second recovery between sets)

Thursday will consist of interval sessions. Add in some extra core work at the end of session (planks and mountain climbers)

Friday
Strength circuit

4 x (50 m farmer's walk, 50 x squats, 50 m walking lunge, 50 x step-ups, 50 m farmer's walk), then 4 x (30 m bear walk, 10 x press-ups, 10 x dips, 10 x squat & press)

You will need weight when doing the farmer's walk and step-ups. If you don’t have any hand weights, then you can be a little creative. Buckets of water and car tyres can be good alternatives. You will also need them for the squat and press, so monitor the weight you are using (it should be getting tough at the end of the rep range)

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (400 m sprints, followed by 15 x burpees, 40 m bear walk, 40 m walking lunges, 40 x mountain climbers, 40 m walking lunge, 15 x burpees)

Assess each of your sessions - does weight need increasing or decreasing? What are your strengths and what needs some work?

Monday
Rest

Rest

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

As many reps as you can in 60 seconds - Pull-ups, squats, press-ups, jump squats, dips, burpees, squat & press, mountain climbers

Compare to last week's effort

Thursday
Training

Run - 6 x 600 metres (90 second recovery between sets)

Optional core work after

Friday
Strength circuit

4 x (50 m farmer's walk, 50 x squats, 50 m walking lunge, 50 x step-ups, 50 m farmer's walk), then 4 x (30 m bear walk, 10 x press-ups, 10 x dips, 10 x squat & press)

Saturday
Rest

Rest

Don't neglect your body maintenance work. Stretch and foam roll

Sunday
Strength circuit

4 x (600 metre sprints, followed by 50 metre farmer's walk, 15 x burpees, pull-ups (to failure), 40 metre bear walk, 15 x press-ups, 40 metre walking lunges, 40 x mountain climbers, 40 metre walking lunge, 15 x burpees)

Monday
Rest

Rest 

This is a tough week of training, work hard as next week is more recovery based

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

1. 50 m farmer's walk then 10 burpees

 

2. 40 m bear walk, 50 x step-ups, 10 x press-ups, 10 x dips

 

3. 20 x jump squats, pull-ups (to failure), 15 x squat & press, 40 x mountain climbers

Three separate circuits of exercises. Do as many circuits as you can in 10 minutes

Thursday
Training

Run - 2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

This is a tough interval session. Keep rest periods low, but enough to recover

Friday
Strength circuit

"15-1" (Burpees, 50 m farmer's walk, press-ups)

You will start with 15 x burpees, do a 50 m farmer's walk, followed by 15 x press-ups. You will then do a farmer's walk back and do 14 x burpees, followed by a farmer's walk to do 14 x press-ups. You will continue to do this until you get to 1 rep

Saturday
Rest

Rest

Sunday
Strength circuit

5 x (600 m sprints, followed by 50 m farmer's walk, 15 x burpees, pull-ups (to failure), 40 m bear walk, 15 x press-ups, 40 m walking lunges, 40 x mountain climbers, 40 m walking lunge, 15 x burpees)

Monday
Rest

Rest

After 6 weeks of training, this week is a slight drop down week to help your body recover

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes 

Wednesday
Strength circuit

10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure

Thursday
Training

Run -  4 x 600 m (90 second recovery between sets)

Friday
Rest

Rest

Double rest day coming up

Saturday
Rest

Rest

Sunday
Strength circuit

6 x (600 m sprints, followed by 50 m farmer's walk, 15 x burpees, pull-ups (to failure), 40 m bear walk, 15 x press-ups, 40 m walking lunges, 40 x mountain climbers, 40 m walking lunge, 15 x burpees)

Monday
Rest

Rest

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes

Compare your time to the time you achieved in week four? Have you improved?

Wednesday
Strength circuit

1. 50m farmer's walk then 10 burpees

 

2. 40 m bear walk, 50 x step-ups, 10 x press-ups, 10 x dips

 

3. 20 x jump squats, pull-ups (to failure), 15 x squat & press, 40 x mountain climbers

10 minute circuits (as per Week 6)

Thursday
Training

Run - 2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

If you can, include some core work between intervals (either plank or mountain climbers). For example, half of the recovery time could include the core work

Friday
Strength circuit

"15-1" (Burpees, 50 m farmer's walk, press-ups)

You will start with 15 x burpees, do a 50 m farmer's walk, followed by 15 x press-ups. You will then do a farmer's walk back and do 14 x burpees, followed by a farmer's walk to do 14 x press-ups. You will continue to do this until you get to 1 rep

Saturday
Rest

Rest

Sunday
Strength circuit

6 x (600 m sprints, followed by 50 metres farmer's walk, 15 x burpees, pull-ups (to failure), 40 metres bear walk, 15 x press-ups, 40 metres walking lunges, 40 x mountain climbers, 40 metres walking lunge, 15 x burpees)

Same circuit and sets as last week

Monday
Rest

Rest

Another increase in weekday load, before week 10 drop down

Tuesday
Training

Run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

1. 50 m farmer's walk then 10 burpees 

 

2. 40 m bear walk, 50 x step-ups, 10 x press-ups, 10 x dips

 

3. 20 x jump squats, pull-ups (to failure), 15 x squat & press, 40 x mountain climbers

Each circuit is now 15 - minutes, how many times can you go round?

Thursday
Training

Run - 2 x 800 metres (2 minute recovery between intervals), 4 x 400 metres (60 second recovery between intervals), 6 x 200 metres (45 second recovery between intervals) 

Friday
Strength circuit

2 x (10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure)

Saturday
Rest

Rest

Sunday
Strength circuit

3 x (800 m sprints, followed by 20 x burpees, 75 m farmer's walk, 50 x step-ups, 75 m farmer's walk, 15 x burpees), then 3 x (800 m sprints, followed by 50 m bear walk, pull-ups (to failure), press-ups (to failure), plank (to failure)

Remember, when an exercise is set to failure, this is to do with correct form. Incorrect technique can result in injury

Monday
Rest

Rest

If you haven't booked in a sports massage, it would be a good idea

Tuesday
Training

Run - 4 miles / 6.4 km / 40 minutes 

Wednesday
Strength circuit

10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure

Thursday
Training

Run - 4 miles / 6.4 km / 40 minutes 

Keep it very easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (800 m sprints, followed by 20 x burpees, 75m farmer's walk, 50 x step-ups, 75m farmer's walk, 15 x burpees), then 4 x (800m sprints, followed by 50m bear walk, pull-ups (to failure), press-ups (to failure), plank (to failure)

Monday
Rest

Rest

Final big week of training

Tuesday
Training

Run - 8 miles / 12.9 km / 80 minutes 

Increasing your run to 8 miles / 12.9 km, to reassure you that you have more distance in your legs

Wednesday
Strength circuit

1. 50 m farmer's walk then 10 burpees

 

2. 40 m bear walk, 50 x step-ups, 10 x press-ups, 10 x dips

 

3. 20 x jump squats, pull-ups (to failure), 15 x squat & press, 40 x mountain climbers

15 minute circuits (as per week 9)

Thursday
Training

2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

Friday
Strength circuit

3 x (10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure)

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (600 m sprints, followed by 50 m farmer's walk, 15 x burpees, pull-ups (to failure), 40 m bear walk, 15 x press-ups, 40 m walking lunges, 40 x mountain climbers, 40 m walking lunge, 15 x burpees)

Monday
Rest

Rest

Plenty of rest sessions this week. The goal is to be as rested and prepared as possible for your upcoming event

Tuesday
Training

Run - 4 miles / 6.4 km / 40 minutes

Wednesday
Strength circuit

10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 12 x press-ups, 12 x dips, 10 x burpees, 25 x squats, 30 x lunges, 10 x burpees, plank to failure

You've done this session a number of times, so the demands won't be significant to affect your preparations for the event

Thursday
Training

Run - 4 miles / 6.4 km / 40 minutes 

Friday
Rest

Rest

Saturday
Rest

Rest 

Sunday
Race day

Race day!

After 12 hard weeks, you'll be ready for a 10 mile / 16 km obstacle course. Good luck!

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This guide has been designed for someone who has either taken part in an OCR in the past and / or has experience training in a gym.

Start date:
Anytime
Expected finish time:
Anytime
Duration:
12 weeks
Week 1
Jump to:
Monday
Rest

Rest

Tuesday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Both of your strength sessions will be the same workout (only the weight you use will change over the upcoming weeks). 12 reps of each exercise, with no more than 45 - 60 seconds rest between sets. Finish each exercise before moving onto the next

Thursday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Make sure you monitor and record every session you do. You will need a stop watch, a pen, and a small notebook. You should also make sure you record how you feel. You can then adapt the plan and tailor it to you using these notes

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (400 m sprint followed by: 15 x burpees, 25 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25 m farmer's walk, press-ups (to form failure)

These sessions will be replicating the format of an obstacle course. Sets of interval running and strength endurance. They can be done in the gym or outdoors. If you choose to work outdoors you just need a park and a little equipment

Monday
Rest

Rest

These will always be rest days. Use this as an opportunity to book in regular sports massage sessions. A professional will help repair and restore your muscles. They will also highlight any potentially problematic areas

Tuesday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes 

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Same as last week's sessions

Thursday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes 

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

If you are unsure about how to do an ​exericse, or if you are uncertain about the correct technique for a certain exercise, then ask a personal trainer or gym instructor to help you out

Saturday
Rest

Rest

Use your rest days as an opportunity to stretch and to foam roll. Ensure you look after your body!

Sunday
Strength circuit

4 x (400 m sprint followed by: 15 x burpees, 25 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25 m farmer's walk, press-ups (to form failure)

Monday
Rest

Rest

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes

Runs on this day each week will always be 6 mile tempo runs. The goal is to reduce your time by as much as possible

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

The weight / load goes up for the next two weeks. Increase the weight so you are just able to keep form for 10 reps. Still do 3 sets, but ensure you take between 60 - 90 seconds recovery between exercises

Thursday
Training

Interval run - 4 x 600 m (90 second recovery between sets) 

Runs on this day each week will now be interval sessions. It would be good to double up this session with one of your weekly core circuits 

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (600 m sprint followed by: 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required)

For those exercises that you are required to form failure, ensure you maintain the quality of each rep. Monitor and record all of your reps to use as a target for each session

Monday
Rest

Rest

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Same as week 3 - remember to be organised on weight, reps, sets, and rest periods

Thursday
Training

Interval run - 6 x 600 m (90 second recovery between sets)

A little reminder for you to do your core conditioning circuits

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Assess each of your sessions - does the weight you are using need increasing or decreasing? What are your strengths and what do you need to work on?

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (800 m sprint followed by: 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required)

Monday
Rest

Rest

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Another increase in weight, dropping each set to 8 reps. Rest period between exercises can be between 1 - 2 minutes

Thursday
Training

Interval training - 2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

This is a tough interval session. Keep rest periods low, but enough to recover

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Make sure you are stretching post-workout. Your preparations for your next workout start with your post-workout stretch and re-fuel

Saturday
Rest

Rest

Sunday
Strength circuit

5 x (1000 m sprint followed by: 20 x burpees, 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's ​walk, dips (to form failure and assisted / weighted as required), 50 m bear walk)

Monday
Rest

Rest

Are you getting regular sports massages? Massages will significantly help both your recovery and your performance. You will also reduce chances of picking up an injury

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes 

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Thursday
Training

Interval run - 2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

Try not to exceed rest periods between sets

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Be honest with yourself. If you are feeling too tired and not getting a quality session in, then there is no harm in missing sessions to recover properly. Listen to your body

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (1000 m sprint followed by: 20 x burpees, 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 50 m bear walk, 20 x burpees)

Monday
Rest

Rest

Deload week - to allow your body to recovery from the demands of the previous six weeks of progressive training. You will be ready to take on a 6.3 mile / 10 km obstacle event this weekend

Tuesday
Training

Tempo run - 4 miles / 6.4 km / 60 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Drop the weight right down. Rep range is now 15 reps per exercise, and rest period needs to be no more ​than 30 seconds

Thursday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes

Keep this easy

Friday
Training

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Or rest - this is an optional session 

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (1000 m sprint followed by: 20 x burpees, 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 50 m bear walk, 20 x burpees)

Monday
Rest

Rest

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes

Are you noticing an improvement in your 6 mile / 9.7 km time?

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Back up in weight, aiming for 8 reps per set, with 1 - 2 minutes rest between each exercise set

Thursday
Training

Interval run - 2 x 800 m (2 minute recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

Mix up some of your interval sessions with hill sprints. They can be brutal, but are a great way to improve fitness and running technique

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (1000 m sprint followed by: 20 x burpees, 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 50 m bear walk, 20 x burpees)

That's 8 weeks of training done. Look back at your progression and your improvements in fitness

Monday
Rest

Rest

Tuesday
Training

Tempo run - 8 miles / 12.9 km / 80 minutes

A couple of longer tempo runs over the next 2 weeks. This should help to reassure you that you have more distance in your legs!

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Same as last week, 8 reps per exercise

Thursday
Training

Interval run - 2 x 600 m (90 second recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Saturday
Rest

Rest

Sunday
Strength circuit

5 x (1000 m sprint followed by: 20 x burpees, 50 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 50 m bear walk, 20 x burpees)

Think about wearing your race day clothing on your Sunday circuits, making sure things are comfortable and not irritating

Monday
Rest

Rest

Are you getting your 2 core circuits in per week?

Tuesday
Training

Tempo run - 10 miles / 16 km / 100 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

For the next 2 weeks you will be lifting your heaviest load. Up the weight per exercise so each set is only 6 reps. Ensure you rest 2 minutes between each set

Thursday
Training

Interval run - 2 x 1000 m (2 minute recovery between intervals), 4 x 600 m (60 second recovery between intervals), 8 x 200 m (45 second recovery between intervals)

Friday
Training

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Saturday
Rest

Rest

Sunday
Strength circuit

5 - 6 x (1200 m sprint followed by: 20 x burpees, 50 m farmer's walk, 50 m bear crawl, pull-ups to failure (assisted if needed or use lat pulldown), 50 m walking lunges, 50 m bear crawl, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 50 m bear walk, 20 x burpees)

This should be your toughest session of your 12 week training plan. Depending on what event you are doing in a couple of weeks, you have the option to push on for 6 sets.

Monday
Rest

Rest

Try and get your last sports massage in this week, as it's only 2 weeks until your event!

Tuesday
Training

Tempo run - 6 miles / 9.7 km / 60 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

As per last week - 6 reps per exercise

Thursday
Training

Interval run - 2 x 800 m (2 minute recovery between intervals), 4 x 400 m (60 second recovery between intervals), 6 x 200 m (45 second recovery between intervals)

Friday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Saturday
Rest

Rest

Sunday
Strength circuit

4 x (800 m sprint followed by: 10 x burpees, 25 m farmer's walk, pull-ups to failure (assisted if needed or use lat pulldown), 25 m walking lunges, 15 - 20 x seated row or bent over row, press-ups (to form failure), 50 m farmer's walk, dips (to form failure and assisted / weighted as required), 25 m bear walk) 

Easier session this week, to help ensure you are ready for next week's event!

Monday
Rest

Rest

Deload week before your weekend event. Rest, recover, repair. Eat well and keep your hydration levels up

Tuesday
Training

Tempo run - 4 miles / 6.4 km / 40 minutes

Wednesday
Strength circuit

3 sets of:

 

1. Pull-ups (assisted if needed) or lat pulldown

 

2. Deadlift

 

3. Seated row or bent over row

 

4. Incline dumbell press

 

5. Squats

 

6. Dips (assisted or weighted as required)

 

7. Squat and barbell press

 

8. Walking lunges

Thursday
Training

Easy run - 4 miles / 6.4 km / 40 minutes

Friday
Rest

Rest

Keep off your feet as much as possible for the next couple of days

Saturday
Rest

Rest

Sunday
Race day

Race day

Enjoy the event. You've worked hard for 12 weeks! Whether you are doing 10 miles / 16 km, or further, you will be prepared!

Week 1
Jump to:
Have you already completed this?