Mud run racing, obstacle course racing, mud runs and adventure racing are relatively new but very exciting running events. These high energy events inject some needed fun and variety into your normal running routine. You could continue with your typical training routine and still be fairly well prepared for the unusual requirements of mud run and obstacle course racing, but why not switch up your training routine just a bit. By engaging in a semi-custom mud run and obstacle course training program you will be fully prepared for the higher intensity movements of the mud run race. You will perform better and even more importantly, avoid injury.
This series of training schedules are designed to meet your obstacle run, mud run and adventure racing needs. Each training plan includes specific running workouts and strength training routines to prepare you for your obstacle course event. This challenger level plan is intended for more experienced runners that want to compete at a high level in their mud run, obstacle course or adventure race. This challenger mud run training plan includes some higher intensity running and strength training exercises that will prepare you for the rigors of aggressive mud run racing. This mud run and obstacle course training plan will prepare you for a race distance of between 2 miles or 3K and 5 miles or 8K.
This booklet includes the following components to help you meet your obstacle course running and racing goals. Each training component includes training schedules for 4, 5, 6 or 7 workouts per week so you can customize them to your training time.
Build Up
You may or may not need this build up component. This build up schedule will take you from a walk/run combination to running 3 miles without stopping. If you are a new runner I would suggest beginning with this schedule. If you are more experienced runner you may want to skip this schedule and go directly to the 6 week training schedule.
Six Week Training Schedule
The primary training plan is a 6 week schedule that begins with a 3 mile long run and progresses to 8 miles. Drills, strength training and stretching are included in each 4, 5,6 and 7 day per week time lines.
Strength Training
Strength training is important for all distance running plans, but it is especially important for obstacle course racing due to the climbing, jumping and crawling demands. The strength training exercises included are specifically designed for mud run and obstacle course racing.
Drills and Flexibility
There are sections included for both agility drills and flexibility exercises. Agility drills are used as a warm up and also to improve your mud run and obstacle course agility conditioning. Post workout flexibility training is important to maintain muscle and joint range of motion.
Terrain Training
Terrain training is a very specific type of training for obstacle course racing. Terrain training will prepare you for the specific components of your race. Each race is different, so you will need to look at the events in your race and choose the terrain training exercises most appropriate for your specific obstacle course.
Obstacle Strategy
Some obstacles are easy to conquer while others can be a monster. We have included some easy strategies to help you overcome even the toughest obstacle.
