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About this challenge

Tough Mudder Half challenge is a 5 mile course that features an average of 13 obstacles and, of course, a lot of mud. This challenge will safely prepare you to take on a Tough Mudder Half in 6 weeks, and provide you with all the training information and advice you will need to complete your goal. Taking on a Tough Mudder Half will test your endurance, strength and mental resilience and this challenge focuses on ensuring you are strong, fit and ready to complete your event.

beginner Training Plan

Entry requirements: beginner

‚ÄčThis 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:
6 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 - 4 miles / 6.4 km / 40 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 - 4 miles / 6.4 km / 40 minutes 

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
Race day

Race day!

After 6 hard weeks, you'll be ready for the course. Good luck!

Week 1
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