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Training Plans

    Like I discussed on the Commit Yourself: Pick a Race page, you will need to decide what your goals for your event are. Do you want to simply finish the event, run a strong race, or be competitive and aim to have a top finishing time? Once you’ve decided what your goals will be, you can outline an individualized training plan to prepare for your goals.

    Keep in mind the estimated length of time needed to train based on your current level of fitness and your selected goal.

Estimated Training Times Needed
Current Fitness Level
 Goal: Finish
 Goal: Run a Strong Race
 Goal: Compete
Not Active
 8 weeks
 16 weeks
 32 weeks
Moderately Active
 2-4 weeks
 4-8 weeks
 10-12 weeks
Very Active
 1-2 weeks
 2-4 weeks
 4-8 weeks

    Keeping the above timeframes in mind, and add or subtract time as needed for your specific goals and needs. The training recommendations below are definitely NOT all-inclusive, and not one-size-fits-all. You will want to adjust as needed, because every person is different. As you start this process and progress through your training, you will find that you are stronger in some areas and weaker in others, and then you can adjust accordingly. Your training plan is not set in stone, and shouldn’t be. Be flexible and listen to your body’s feedback!

    As a general rule, however, you will want to incorporate both running/walking (or a mix of both, depending on your ability level and goals) and strength training. I chose to use running/walking as opposed to cardio, because you should get as much time as possible doing what you will be doing on race day. Do what you can with what you have, where you are. Cardio machines such as ellipticals, treadclimbers, and treadmills are okay if you are unable to walk and/or run outside, but I highly recommend doing as much training as possible outside, and some training on uneven ground off-road or trails if you can find some near you.

Spartan Race cargo net obstacle    Logs sticking out of mud wall.    Monkey bar obstacle.
Above photos from left to right: Cargo net obstacle at a Spartan Race, large mud wall with logs obstacle at a Spartan Race, and monkey bar obstacle at a Tough Mudder race, respectively.

Conditioning Training
    I would recommend conditioning training like running/walking 2-3 days a week, and strength training 2-3 days a week. One of your conditioning days should incorporate moderate to moderately hard effort, like running up hills, then back down and repeating; or you can include some speed work and tempo intervals where you will move at a faster pace for a certain amount of time, and then a slower pace for a certain amount of time. This type of training will help increase your speed. Some people will do equal interval lengths, like running faster for one minute, then slower or walking for one minute, or use landmarks such as city blocks or stop signs to determine the length of the intervals. Especially if you are new to these types of races, or any racing, I would recommend trying a few things to see what you like and what your body can handle.

    At least one of your conditioning days should be a long, slow to moderate continuous effort. This will help increase your endurance, and get your body used to constant effort. Unlike many full marathon training plans that do NOT recommend going the full race distance before the race (a marathon is 26.2 miles), for the distances that you will cover in most obstacle races and mud runs, I would recommend doing the full race distance at least once before the race. Walking, running, or however else you need to get it done, this will do wonders for your self confidence once you know you can complete the entire distance.

    Just make sure that depending on your race distance, you take enough time after your longest training distance to recover before your actual race. The general rule after a long race is to take a day off of training for each mile run. This also is subjective and depends on how you feel after the race. For training purposes, however, you should allow about that much time in-between your longest distance and the race. Since you will still be in training mode though, you will continue to train instead of taking days off like you will likely do after the race.

Strength Training
    For strength training, you can lift weights, do bodyweight exercises like burpees, pushups, and pull-ups, and/or other strength exercises. You may want to focus on different body parts or muscle groups on different training days so that you give your muscles a chance to recover before training them again. Some exercises you can do besides those listed above include: carrying sandbags, flipping or rolling large tires, climbing ropes, jumping or plyometric exercises, traversing ropes between two points, swinging across monkey bars, crawling low to the ground, etc.

    Here are a few links that will give you some more information and sample training plans so you can customize your own and find the best fit that’s right for you. Also, as I mentioned before, your training plan is not and should not be set in stone. If you get a few weeks in and something isn’t working, or you want to change something up, do it! Be flexible and open to your body’s feedback and you will continue to get stronger and will be more prepared for your race.

    You should definitely take at least one rest or easy day each week during your training period, because this is when your body will recover and get stronger from all the training you’ve been doing. Also, drink water to stay hydrated and get enough sleep each night as often as possible.

    One more consideration to take while training is to see if you want to eat before your race. Figuring this out during training will help you determine if and what you should eat or drink on race morning to give your body fuel before your race so you can do your best.
Sites to learn more about training and see sample training plans and exercises:

- Obstacle Race Training: 10 Workouts to Defeat Any Challenge
- Rugged Maniac Obstacle Race 5K Sample Training Plan
- Ultimate Obstacle Race Training - 7 Weeks to Fitness
          (they have other great tips and plans for general fitness, not just obstacle racing!)
- Obstacle Course Training Schedule - Mud Running HQ
- Sign up for Spartan Race Workout of the Day (WOD)
- Tough Mudder Boot Camp Training Plans
- How to Train for Warrior Dash (And Win With No Experience)

There are countless more sites with information about training for your race, but these are the ones that I felt had a good overall selection of information and tips as well as sample training plans.

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