The “Obstacle Race Training Plan – Long Distance” is the third plan in our 3-Plan, Obstacle Course Race Packet and is specifically designed to prepare an athlete for a 12-14 Mile Obstacle Course Race with 30-35 Obstacles. This intense, 8-week, for 7 day/week training plan concurrently trains strength (lower body, upper body pressing & pulling, core, grip), multi-modal work capacity, running speed and endurance, and overall stamina. It is designed to be completed the 8 weeks directly before your long distance obstacle race. Week 8 in the plan is an unload/taper week.
This is Version 2 of Obstacle Race Training Plan – Long Distance, updated in December 2019.
OBSTACLE RACE FITNESS DEMANDS
This training plan deploys a dumbbell strength built around MTI’s Quadzilla complex and upper body Scotty Bobs, as well as rope climbs. The plan also includes dumbbell and sandbag total body strength exercises and focused grip strength training.
This plan deploys 10 minute shuttle sprint work capacity events and long, 60-minute, multi-modal work capacity events to sport-specifically prepare the athlete for the combination of obstacles and running which are the primary fitness demands of obstacle course races. These events combine a loaded exercise, some type of loaded carry (sandbag, dumbbells), grip strength, running and step ups.
Running Speed & Endurance
Running Speed is trained via multiple 6-mile running assessments and follow-on threshold 2-mile repeats. Running aerobic base/endurance is trained via bi-weekly 4-10 mile aerobic base runs at an easy pace.
Overall stamina is trained via end of week, long, 180-240 minute “mini-events” which combine multi-modal work capacity events, step ups. loaded and unloaded running. These “mini-events” are specifically designed to train the athlete for the volume and fitness demands of the actual obstacle race. Grip strength is a fundamental component of obstacle course races and many of the mini-event circuits include loaded runs, rope climbs or other means to build grip strength and grip strength endurance. Running endurance is also fundamental, and these Mini-Events are running-intensive.
- Monday: Strength, Grip Strength, Work Capacity (10-minute event)
- Tuesday: 6 Mile Run Assessment or 2-mile Repeats
- Wednesday: 7-10 Mile Aerobic Base Run at an easy pace
- Thursday: Work Capacity (60-minute event)
- Friday: 4-8 Mile Aerobic Base Run at an easy pace
- Saturday: 180-240 Minute Multi-Modal “Mini-Event”
- Stopwatch with repeating countdown interval timer (smartphone will work)
- 40# Sandbag (women) or 60# Sandbag (men)
- Pair of 15# dumbbells (women) or 25# dumbbells (men)
- 16-18″ Step, box or bench for Step Ups
- 20″ Plyo Box for Box Jumps
- Pull Up Bar
- Rope for Rope Climbs (ideal … if not there is a pull up substitution for rope climbs)
- Pull Up Bar
- Foam Roller
How Long will the sessions take?
Gym-Based training sessions should take 60-90 minutes. Aerobic Base Runs will take 40-100 minutes. Mini-Events will push to 240 minutes.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.