Obstacle Race Training Plan

July 01 2015

#1001waystotrain with Fitness First

 

Obstacle Course Race Training Programme

Duration Activity
6 weeks 5 sessions and 2 rest days per week for the 6 week duration.
Your sessions are outlined below
Session 1 Session 2 Session 3 Session 4 Session 5
FGT strength +
Programme 1
Run Programme 1 FGT Power +
Programme 2
Run Programme 2 Outdoor session

How to use this programme

  • Choose a level to start on and see how you get on. If you feel the level you have chosen is too easy you can always move up to the next level
  • Give yourself enough time to get event ready. If you start on the beginner plan, you will need to give yourself more time to move through the other levels
  • Try not to eat too close to training, ideally about 90 minutes before you start exercising
  • As you progress through the plan, try to increase the weights you use for each exercise and increase your distance and speed on your runs where possible
  • If you are unsure of any of the exercises mentioned on the plan, speak to a member of the team at your local Fitness First who can show you how to do them
  • We recommend stretching for around 10-12 minutes after each session
  • A superset is multiple exercises back to back without a rest. Complete the exercises labelled with the same letter before resting i.e. A1 & A2

Freestyle Group Training - Strength

Freestyle Group Training (fgt) - Strength
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest
ViPR front squat 45 seconds 15 seconds
between sets
45 seconds 15 seconds
between sets
45 seconds 15 seconds
between sets
Dumbbell lateral lunge 45 seconds 45 seconds 45 seconds
Kettlebell curtsey lunge 45 seconds 45 seconds 45 seconds
Dumbbell bent over row 45 seconds 45 seconds 45 seconds
  Repeat all for
2 sets
  Repeat all for
3 sets
  Repeat all for
4 sets
 
Tips Either participate in the FGT Strength class at your local Fitness First or make sure you complete the above FGT strength programme.
Focus on these exercises as they will get you to move in 3 planes of motion - getting you exercising in awkward angles - ready for the obstacles.

Programme 1

Programme 1
Beginner Intermediate Advanced
Set Exercise Distance/
reps
Rest Distance/
reps
Rest Distance/
reps
Rest Notes
A1 Lat pull down/Pull up + 10 30 seconds after treadmill 10 30 seconds after treadmill 10 30 seconds after treadmill  
A2 Treadmill 500m 500m 500m  
B1 Plate loaded lunges 12 30 seconds after treadmill 12 30 seconds after treadmill 12 30 seconds after treadmill  
B2 Treadmill 500m 500m 500m  
C1 ViPR backward crawl 20 45 seconds 20 45 seconds 20 45 seconds 10 reps per arm
    Repeat all for 2 sets   Repeat all for 3 sets   Repeat all for 4 sets    
Tip These exercises are supersets so complete both parts before resting (A1+A2, B1+B2 etc). Try to increase the weights each week on the weighted exercises and increase your speed on the cardio where possible.

Run Programme 1

Run Programme 1
Beginner Intermediate Advanced
  Distance Rest Distance Rest Distance Rest
WEEK 1 2km N/A 3 x 1km 1 minute 5km N/A
WEEK 2 3 x 1km 2 minutes 4km N/A 6km N/A
WEEK 3 3km N/A 4 x 1km 1 minute 7km N/A
WEEK 4 4 x 1km 2 minutes 5km N/A 7 x 1km 30 seconds
WEEK 5 4km N/A 5 x 1km 2 minutes 8km N/A
WEEK 6 5km N/A 7km N/A 10km N/A
Tip The purpose of the long run is to act as a mental and physical training tool. Just knowing that you can do the distance of your upcoming race is a huge mental obstacle to overcome. You’ll be surprised at how easy it feels now you’re using the gym to help supplement your running.

Freestyle Group Training - Power

Freestyle Group Training - Power
Beginner Intermediate Advanced
Exercise Time Rest Time Rest Time Rest Notes
Hop jump to squat jump 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds Start on 1 leg and jump high, land in a squat and jump again
Lunge box jump 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds  
Explosive press up 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds Do it on your knees if needed
Jumping slam 20 seconds 40 seconds 20 seconds 40 seconds 20 seconds 40 seconds  
  Repeat all for 3 sets   Repeat all for 4 sets   Repeat all for 5 sets    
Tip Either participate in the Freestyle Group Training (FGT) Power class at your local Fitness First or make sure you complete the above FGT power programme.

Programme 2

Programme 2
Beginner Intermediate Advanced
Set Exercise Reps Rest Reps Rest Reps Rest Notes
A1 Box climb 4 20 seconds 4 20 seconds 4 20 seconds Use any combination of plyo boxes. Use any tool for loading one side
A2 Solo sided clean + squat 10 10 10  
B1 Sumo deadlift high pull 15 20 seconds 15 20 seconds 15 20 seconds Use 2 kettlebells
B2 Plank mountain climber 15 15 15  
C1 Lateral sandbell shuttle 20 30 seconds 20 30 seconds 20 30 seconds Find a space of 5m. Hold 2 heavy sandbells and laterally shuffle from one side to the other. Every time your foot touches a side it is 1 rep
    Repeat all for 2 sets   Repeat all for 3 sets   Repeat all for 4 sets    
Tip Again we start with supersets, complete both parts before resting. Try to increase the weights each week and increase the intensity of the bodyweight exercises that pair up with them each set.

Run Programme 2

Run Programme 2
Beginner Intermediate Advanced
  Time Pace Time Pace Time Pace
WEEK 1 20 minutes Easy 20 minutes 10 seconds slower than your 1km pace from day 1 20 minutes 5km pace
WEEK 2 22 minutes Easy 25 minutes Same pace as day 1 (4km pace) 30 minutes 5km pace
WEEK 3 25 minutes Easy 30 minutes 10 seconds slower than your 1km pace from day 1 40 minutes Easy
WEEK 4 30 minutes Easy 40 minutes 5 seconds per km slower than day 1 pace (5km pace) 50 minutes 15 seconds slower per km than your average day 1 pace (1km repeats)
WEEK 5 40 minutes Easy 50 minutes Easy 60 minutes 8km pace
WEEK 6 45 minutes Easy 60 minutes Same pace as day 1 (7km pace) 60+ minutes Maintain your 10km pace for as long as possible

Outdoor Session

Outdoor Session
Beginner Intermediate Advanced
Exercise Sets/
distance
Rest Sets/
distance
Rest Sets/
distance
Rest Notes
Run 100m 2 minutes after each circuit 200m 2 minutes after each circuit 300m 2 minutes after each circuit Complete the whole circuit before resting
Squat 10 15 20
Run 100m 200m 300m
Lunge 10 15 20
Run 100m 200m 300m
Plank 30 seconds 60 seconds 90 seconds
  Repeat all for 5 sets   Repeat all for 5 sets   Repeat all for 5 sets