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10K OCR Beginner Program

Author

Danny Ernst

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

obstacle beginner weightloss multi day power based strength base period

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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.



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


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.

Sample Day 1

0:22:00
Beginner Mobility Workout 20 min

https://www.youtube.com/watch?v=9tW9RWfheno&t=155s

Sample Day 2

1mi
1 Mile Easy

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

0:22:00
Beginner Mobility Workout 20 min

https://www.youtube.com/watch?v=9tW9RWfheno&t=155s

Sample Day 5

0:45:00
Beginner HIIT #1 30/30

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

2mi
2 Mile Easy

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

0:22:00
Beginner Mobility Workout 20 min

https://www.youtube.com/watch?v=9tW9RWfheno&t=155s

Sample Day 9

1.5mi
1.5 Mile Easy

Long, Slow distance. These runs should be kept at conversation pace and are meant to help your body adapt to the time exerting energy.

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