10K OCR Beginner Program
Author
Danny Ernst
All plans by this CoachLength
12 Weeks
Plan Specs
obstacle beginner weightloss multi day power based strength base period
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.
Still have questions about this plan?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.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
9mi | 7mi |
|
|
1:33 hrs | 0:45 hrs |
|
|
—— | —— |
|
|
0:35 hrs | 1:00 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
9mi | 7mi | |
|
|
1:33 hrs | 0:45 hrs | |
|
|
—— | —— | |
|
|
0:35 hrs | 1:00 hrs |
Training Load By Week
Sample Day 1
https://www.youtube.com/watch?v=9tW9RWfheno&t=155s
Sample Day 2
Long, Slow distance. These runs should be kept at conversation pace and are meant to help your body adapt to the time exerting energy.
Sample Day 3
https://www.youtube.com/watch?v=9tW9RWfheno&t=155s
Sample Day 5
Today's HIIT Workout will work elevate your heart rate and work your whole body. Keep your heart rate up working as hard as you can during the "work" phase of the interval. Complete as many repetitions as possible during that time.
Set 1: 3 rounds, 30 sec work/30 sec rest followed by 2 min of rest in between each round.
Exercises:
Air Squats, Mt. Climbers, Wall Sit, Hand Walkouts
Set 2: 3 rounds, 30 sec work/30 sec rest followed by 2 min of rest in between each round.
Exercises:
Alternating Lunges, Sit-ups, Bear Crawls, Low Plank
Sample Day 7
Long, Slow distance. These runs should be kept at conversation pace and are meant to help your body adapt to the time exerting energy.
Sample Day 8
https://www.youtube.com/watch?v=9tW9RWfheno&t=155s
Sample Day 9
Long, Slow distance. These runs should be kept at conversation pace and are meant to help your body adapt to the time exerting energy.