Short Distance OCR Prep (3-6 miles) (Spartan Sprint, OCRWC, Bone Frog)
Short Distance OCR Prep (3-6 miles) (Spartan Sprint, OCRWC, Bone Frog)
Length
6 Weeks
Plan Description
6 Week progressive training plan to complete a Spartan Sprint. This plan is intended to take a first time obstacle racer from the couch to a race in this time frame. This plan uses running and various bodyweight movements in a progressive format to increase your fitness to the level it will need to be to complete your first race. I recommend you have at least 3 weeks of jogging time in your legs and familiarize yourself with proper body weight movements prior to beginning this plan.
This plan assumes you have access to a pull up bar, and can acquire a sand bag and a bucket with a weight close to 40 lbs. Other than those basic items this requires no special equipment.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Custom
x3
|
02:57:00 | 01:00:00 |
|
Run
x2
|
01:40:00 | 01:15:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:57:00 | 01:00:00 | |
|
|
01:40:00 | 01:15:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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