Long Distance OCR Prep (10-15 miles) (Spartan Beast, Tough Mudder, Bone Frog Elite)
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Long Distance OCR Prep (10-15 miles) (Spartan Beast, Tough Mudder, Bone Frog Elite)
Author
Christopher Judy
All plans by this CoachLength
12 Weeks
Typical Week
2 Custom, 3 Run, 2 Day Off
Longest Workout
3:30 hrs
Plan Specs
obstacle beginner intermediate hr based
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Summary
Basic plan to prepare you for an obstacle course race such as the Tough Mudder, Spartan Beast, or equivalent obstacle course race. This requires some basic materials: a bucket, sandbag, a car tire, a pull up bar and a dip bar (or a bench will work too). This is meant to take someone who has completed the Medium Distance OCR Prep training (also available) and make them ready for the next step.
Stats
Sample Day 1
Spartan Fit Test
Warm: 4 rounds: 10 pushup 10 situps, 10 squats, crossbody shoulder stretch
Max time dead hang
Max burpees in 5:00
5 rounds:
1:00 of 20m sprints
1:00 of rest
Sample Day 2
Run for 90 min and see how much distance you can cover. If you wear a HR monitor, allow your HR to float, but keep this hard.
Sample Day 3
Warm: 1 mile easy jog
1-2-3-4-5-6-5-4-3-2-1
pull ups
burpees (x2)
45 sec rest
6 rounds:
10 ply box drops (20")
10 goblet squats (40#)
20 leg lifts
1 mile easy jog
Sample Day 5
Warm: 1 mile run
7 rounds:
100m hill sprint (steep)
15 burpees (at the top)
20 mtn climbers
100m run (down the hill)
10 jumping lunges
10 squats
1 mile easy cool down
3 rounds:
pigeon stretch
frog stretch
child's pose
5 shoulder dislocates
Sample Day 6
Zone 2 run (65-75% max HR)
If no HR monitor: you should be able to talk or sing along with music easily
Sample Day 8
Warm: 1 mile run
5 min cumulative dead hang*
6 rounds:
200m bucket carry (40#)
10 burpees
10 hip raises
-rest 7 min-
4 rounds:
200m run
10 burpees
1 mile run
3 rounds:
wall squat stretch, pec/lat stretch, airplane seat stretch, hip flexor stretch
*Dead Hang = hang from a pull up bar for a total of 5:00. When you jump up, start the time, when you come off the bar, stop the time. Repeat this until 5:00 are up.
Sample Day 9
Zone 2 run
Conversational pace
2 rounds: Jane Fonda's (30 sec each movement), 50 SHJs (each arm)