Obstacle race training plan

April 06 2022 6 min read

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

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.

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
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
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	20 seconds	10	20 seconds	10	20 seconds
B1	Sumo deadlift high pull	15	20 seconds	15	20 seconds	15	20 seconds	Use 2 kettlebells
B2	Plank mountain climber	15	20 seconds	15	20 seconds	15	20 seconds
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
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