OCR 30 Week Program

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 06:01

This is a 30 week program that will prepare you for any OCR race distance, whether you're training for your first Spartan Sprint, or preparing for an Ultra Beast. Whether you're a beginner or a veteran, the workouts can be scaled and there are options given based on fitness level or race distance training for.

If you start this program, it is highly recommended that you purchase a tire pull training system, as many of the workouts will include it. If you don't have one yet, here is one that I recommend for all the Endurance Project athletes.

https://www.amazon.com/ComCor-Sled-Harness-Padded-Shoulders/dp/B01ASQSNOU

If you have any questions at all, please feel free to reach out to me via email, facebook, or even text message.

If you purchase this program, THANK YOU!

Sample Day 1
1:00:00
Tire Pull and MRP Intervals

Goal for workout is to complete either 2, 4, or 6 rounds based on fitness level or time restraints. Beginner would be 2 rounds, Intermediate 4, and Advanced 6 rounds.

Workout is the number of rounds you choose of the following:

10:00 tire pull + 10:00 run. Goal is to cover max distance for the total rounds you choose.

You will WALK/HIKE with the tire, aiming to keep heart rate at your MAF zones or 65-75% of max heart rate.

For the RUN portions, there is no limits on heart rate and pace would ideally be at your MRP (marathon race pace)

Sample Day 3
3mi
3 Mile Time Trial

15:00 easy run or tire pull warmup

3 mile time trial. Ideally on the track (12 laps) but at least on a relatively flat stretch of trail, road, sidewalk, etc.

15:00 easy run or tire pull cooldown.

Sample Day 5
1:00:00
1 Hour MAF

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Sample Day 8
0:20:00
Daily 20:00

20:00 EMOM of

Odd minute will be 20 walking lunges
Even minute will be 5-10 burpees (choose based on fitness level)

Sample Day 8
1:00:00
AMRAP Circuit # 1

20:00 Aerobic Conditioning warmup in MAF zones (65-75% of MHR). Can be running, tire pull, incline treadmill hike, or row.

20:00 AMRAP of the following

20 reps of Dumbbell Z-Press
https://www.youtube.com/watch?v=6H8NEkTvGOQ

20 Kettlebell Swing

100 jump rope skips

200 meter run

Finish with 20:00 Aerobic Conditioning in MAF zones

Sample Day 9
0:20:00
Daily 20:00

20:00 EMOM of

Max pushups in 20 seconds, then rest for 40 seconds before starting next round. Count total number of pushups completed and record.

Sample Day 10
1:00:00
1 Hour MAF or OFF as needed

OFF day if needed, otherwise,

This is a pure aerobic specific workout of 1 hour. For this workout you will stay in your MAF zones (180-Age) or 65-75% of max heart rate.

You can choose whatever modality you like. Can be running, rowing, swimming, incline hiking on treadmill, brisk walking, rollerblading, cycling, etc.

Dennis Welch
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Endurance Project

This is a coached group of all things endurance training. Whether your goal is to PR a 5k, run your first marathon, complete a 100 mile race, get into Obstacle Course Racing, or take on a triathlon, we are here to help you become a better athlete.