The Ultimate Mud-Run Training Plan
4
The Ultimate Mud-Run Training Plan by Mark Barroso Whether you're a first-timer or a veteran racer, this training plan will get you in peak shape. A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line. The Speed Conditioning Workout >>> DIRECTIONS Hunter says: If you’ve already tried a mud run and you’re in good shape, you need 4 solid weeks of training. If you’ve never run a race, train for 90 days. A beginner should train 3 days a week, each labeled A, B, and C. An elite athlete should complete five workouts a week, each A, B, and C but with different workouts for the repeating letters. “A” day is endurance training, “B” is strength training, and “C” is a hybrid of strength and cardio conditioning. Each day has a couple of options, so this gives you seven workouts total. I do these workouts in preparation for a 3-mile obstacle course race.
Transcript of The Ultimate Mud-Run Training Plan
The Ultimate Mud-Run Training Plan
by Mark Barroso Whether you're a first-timer or a veteran racer, this training plan will get you in peak shape.
A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.
The Speed Conditioning Workout >>>
DIRECTIONS Hunter says: If you’ve already tried a mud run and you’re in good shape, you need 4 solid weeks of training. If you’ve never run a race, train for 90 days. A beginner should train 3 days a week, each labeled A, B, and C. An elite athlete should complete five workouts a week, each A, B, and C but with different workouts for the repeating letters. “A” day is endurance training, “B” is strength training, and “C” is a hybrid of strength and cardio conditioning. Each day has a couple of options, so this gives you seven workouts total. I do these workouts in preparation for a 3-mile obstacle course race.
A DAY
OPTION 1: Sprint/Burpee Intervals + Lunging for Distance
Run 400 meters around track Do 10 burpees Advanced: Set timer and aim to complete sprint + burpees within 3 minutes Intermediate: Set timer and aim to complete sprint + burpees within 4 minutes Beginner: Set timer and aim to complete sprint + burpees within 5 minutes Repeat 6-8 times. Rest 5 minutes between sets
Walking Forward Bodyweight Lunge Advanced: Lunge all the way around track Intermediate: Lunge for 200 meters Beginner: Lunge for 100 meters
OPTION 2: Sprint for Distance
1000-meter sprint Rest: 2 min. 800-meter sprint Rest: 90 sec. 600-meter sprint Rest: 60 sec. 400-meter sprint Rest: 30 sec. 200-meter sprint
B DAY
OPTION 1: 5RM Weightlifting
Hunter says: Perform dynamic and static stretching first. Throughout the workout, use the heaviest weight you can to get 5 reps with perfect form. Rest as needed between the sets. The workout takes me an hour and 15 minutes to complete.
Back Squat Sets: 5 Reps: 5
Push Press Sets: 5 Reps: 5
Deadlift Sets: 5 Reps: 5
OPTION 2: MODIFIED CROSSFIT FRAN WORKOUT
Do 5 barbell thrusters and 5 pullups every minute for 20-30 minutes.
Barbell Thruster (95-135 pounds) Grab a barbell and hold it at your upper chest as if you were going to do a front squat. Squat down into a front squat position and thrust yourself up with as much power as possible, pressing arms overhead. Bring bar back down to upper chest. That’s one rep.
C DAY
OPTION 1: CROSSFIT HELEN WOD
Do 3 rounds for time: Run 400 meters 21 Kettlebell Swings 12 Pullups
OPTION B: ROWING WORKOUT
5 rounds with perfect form: Row 500 meters Bench press your bodyweight 10 times
OPTION C: AMRAP
Do as many reps as possible for 20 minutes: 8 Boulder/medicine ball slams using 70-80 lb rock or med ball 10 pullups 400-meter sprint
