The “Obstacle Race Training Plan – Short Distance” is the first plan in our 3-Plan, Obstacle Course Race Packet and is specifically designed to prepare an athlete for a 3-5 Mile Obstacle Course Race with 20-25 Obstacles. This is an intense, 7 week, 5 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 7 weeks directly before your short distance obstacle race. Week 7 in the plan is an unload/taper week.
This is the Version 2 of Obstacle Race Training Plan – Short Distance, updated in December 2019.
OBSTACLE RACE FITNESS DEMANDS
This training plan deploys a bodyweight strength assessment and follow-on progressions based on the individual athlete’s assessment results. In this way the plan automatically “scales” to the individual athlete’s incoming fitness. Subsequent re-assessments in the plan ensure the athlete continues to be pushed as his/her fitness improves.
This plan deploys multiple 20-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, and running.
Running Speed & Endurance
Running Speed is trained via multiple 1.5-mile running assessments and follow-on threshold 800m repeats. Running endurance is trained via a weekly 3-5 mile aerobic base run at an easy pace.
Overall stamina is trained via end of week, long, 60-90 minute “mini-events” which combine multi-modal work capacity events 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.
- Monday: Strength, Work Capacity (20-minute event)
- Tuesday: 1.5 Mile Run Assessment or 800m Repeats
- Wednesday: Strength, Work Capacity (20-minute event)
- Thursday: 3-5 Mile Recovery Run at an Easy Pace
- Friday: 60-90 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 45-60 minutes. Mini-Events will push to 90 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.
What does “3/5x Pull Ups” mean? How about “40/60# Sandbag”?
3/5x Pull Ups = women do 3x, men do 5x
40/60# Sandbag = women use a 40-pound backpack, men use a 60-pound backpack.
I don’t have time in my workday to complete the Mini Events on Friday. May I complete them Saturday instead?
Yes – but take Friday off as total rest.
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