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10K OCR Beginner Program


Danny Ernst

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12 Weeks

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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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Plan Description

This program is for the beginner 10K obstacle course runner. We dive in depth into every aspect that is needed to successfully complete a 10K obstacle course race. This program is best for someone who has already completed a 5K obstacle course race or someone who is just getting into OCR but has some running backround. We will be in contact every week to review progress and establish appropriate cross training programs based on what you have available to you.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
9mi 7mi
X-Train x3
1:33 hrs 0:45 hrs
Day Off x1
—— ——
Strength x1
0:35 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
9mi 7mi
1:33 hrs 0:45 hrs
Day Off
—— ——
0:35 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Danny Ernst

Ground Floor Fitness LLC

I am a certified RRCA Running Coach and Spartan SGX Coach. I have been an ACE Certified personal trainer for 6+ years. I've been running obstacle course races since 2014 and road races since 2015. My first love is in OCR but I bring a well rounded approach of mobility, strength, and running to my programs.

$100.00 - Buy Now